GET BUSY, PEEPS!!!

How are your Dogwood and/or Bass Pro training runs going so far?? Post your results to the Facebook page! Don’t forget to connect with the group for some of your training runs!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 200, 60 seconds rest, 200, 50 seconds rest, 200, 40 seconds rest, 200, 30 seconds rest, 200, 20 seconds rest, 200, 10 seconds rest, 200, 20 seconds rest, 200, 30 seconds rest, 200, 40 seconds rest, 200, 50 seconds rest, 200.

C2: WOD as above, replace 200m Run with 250m Row

Long Interval (Thurs 6am/5pm):  21 Deadlifts (225/155), Run 900 Meters, 15 Deadlifts (225/155), Run 1500 Meters, 9 Deadlifts (225/155), Run 2100 Meters

C2: 21 Deadlifts (225/155), Row 900 Meters, 15 Deadlifts (225/155), Row 1500 Meters, 9 Deadlifts (225/155), Row 2100 Meters

Half Marathon Training Wk 3: 10K Time Trial (race day effort!)

Dogwood Training Wk 3:  Prowler WOD (TBA later this week), followed immediately by 5K for time

Announcements:

1.  Don’t forget!! Make plans to sign-up for the Illuminating the Darkness 5K, scheduled for 8/22! Join “Team Gretchen”–ask Jen C or Lindsay if interested!

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