WODs for the Week of 7/12

Image result for running in the sun

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): EMOM for 20 minutes–Sprint 100m. If you fail to complete 100m in 60 seconds, immediately complete five burpees for each remaining minute in the WOD.

C2: EMOM for 20 minutes–Sprint Row 125m. If you fail to complete 100m in 60 seconds, immediately complete five burpees for each remaining minute in the WOD.

Long Interval (Thurs 6am/5pm): 4 x 1200 with 4:00 rest between efforts

C2: 4 x 1200m Row with 4:00 rest between efforts

Jennifer Cochran's photo.

Aaron–12 x 300s

Announcements:

1.  PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

2.  Beginning Saturday, July 25th, we will be posting two additional runs each week–one for Dogwood training, and another for Bass Pro Half Marathon training.

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

4. Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates

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