WODs for the Week of 8/9

Super BAMFy Katie Logan seemingly wills the barbell to her grasp during last week’s grueling long-interval WOD. Way to go, Katie!

The lovely Amanda Reed demonstrating her beautiful deadlift form~bright and early at the 6a!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 5 rounds for time–50m Prowler push (4 x 45 M/4 x 35 F), Run 400m, 10 burpees

C2: 5 rounds for time–50m Prowler push (4 x 45 M/4 x 35 F), Row 500m, 10 burpees

Long Interval (Thurs 6am/5pm):  2 x 2 mile Time Trial (TT) with 5:00 rest between efforts

TT–All-out efforts!

C2: 2 x 2 mile Time Trial (TT) Row with 5:00 rest between efforts

Half Marathon Training Wk 4: 7 mile tempo run at 80% of 10k TT pace

Dogwood Training Wk 4:  Nature Center 2 x 2.25 mile Long Trail; 5:00 rest between efforts

CFE Liz

This week marks Liz’s last week at CFE, as she embarks on an exciting new journey~as a freshman at Boston’s Babson College! Best of luck to you, Liz! Come back and visit…and don’t worry…we’ll take good care of your mom while you’re away. 🙂

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

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