WODs for the Week of 8/23

“Team Gretchen”

Thank you, thank you to our CFE peeps for coming out to support Lindsay’s friend Gretchen, her family, and all those who are affected or have been affected by mental illness and/or suicide. It was a beautiful night. Thank you, Lindsay, for bringing us together–we love you.

This Week’s WODs

CrossFit Endurance Total!!!

Short Interval (Mon 5pm/Tues 6am):  200m TT, 400m TT, 800m TT, 1600m TT; rest 5:00 between efforts

TT–All-out efforts!

C2:   Row 250m TT, 500m TT, 1000m TT, 1600m TT

Long Interval (Thurs 6am/5pm):  5k TT

**NEW ROUTE** this week!!!

C2:  Row 5k TT

Half Marathon Training Wk 6: 3 x 5k with 5:00 rest between intervals; hold 30-60 seconds

Dogwood Training Wk 6:  Run at Busiek!



1.  NEXT WEEK marks the beginning of an all-new 12-week CFE cycle! You can expect some sweet partner/team WODs early in the cycle, to have your team ready for HOA! 🙂

2. Just one more full month of 6am CFE! The morning classes will continue to run through the month of September. So…if you haven’t taken advantage of the cool mornings and beautiful sunrises at 6am–now’s the time!

3. 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!

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




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