WODs for the Week of 9/20

HOA logo  HOA!! HOA!! HOA!! 

This Week’s WODs

Short Interval (Mon 5pm/NO Tuesday class–this week only):  10 Rounds – 200 Meter Shuttle Sprint (each round is down and back twice on a 50 meter course) – rest 1:00 between rounds.

C2:   Row 500m, then Tabata Row:  8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS. Finish with 500m row.

Long Interval (Thurs *alternate time* 8am–this week only/5pm):  3 x 1 Mile with 5:00 Rest

C2:  3 x 1600m Row with 5:00 rest between efforts

Half Marathon Training Wk 10: 10k Time Trial–compare time to previous

Dogwood Training Wk 10: Plainview Hills“–begin at Bair’s Grocery parking lot, on the corner of S. Campbell and Plainview. Run WEST to Wanda Gray Elementary School. Cross the street and run EAST back to Bair’s. Total distance is three miles.


1.  Dogwood Canyon is right around the corner!!! How’s your training coming along?? 😉

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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