WODs for the Week of 7/19

dogwood canyonbass proWeek One…Starts Now.

Beginning this coming Saturday (July 25), we will have programmed two additional training runs, for those of you who are training for Dogwood Canyon and/or the Bass Pro Half Marathon.

You’ll find the first of each of these listed below, after this week’s long interval WODs. Each of these plans are thirteen weeks long. Need someone to train with? Be sure to use the CrossFit Running Facebook page to organize and meet up to run with friends! And as always, your CFE coaches are willing and ready to help you achieve your race goals! ~ Jen C, Chad, Allison, and Leslie

Good Luck!!! 🙂


CFE Dogwood Group

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): “Death by 10 Meters“–With a continuously running clock,  run 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post total rounds to Wodify.

C2:  “Death by 20 Meters”–With a continuously running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), PLUS the total distance traveled to Wodify.

Long Interval (Thurs 6am/5pm):  HERO WOD “Small” – 3 Rounds for time: Row 1000 Meters, 50 Burpees, 50 Box Jumps (24”/20”), Run 800 Meters.

C2: HERO WOD “Small” — (As above)

Half Marathon Training Wk 1:  5K Time Trial (TT)

Dogwood Training Wk 1:  Nature Center TT 2.5 mi long trail

The CrossFit Games are BACK!!! THIS Week!!!


1.  Stay tuned next week for a special announcement ~ an upcoming CFE community team event you will definitely not want to miss.

2. 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!

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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