WODs for the Week of 10/25

bass proCFE Ron Bass Pro

Bass Pro Marathon Week is Here!

This Week’s WODs

Short Interval (Mon 5pm):  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–sub 250m Row for run portion

Long Interval (Thurs 5pm): 5 x 800 with 3:00 rest between efforts

C2:  5 x 1000m Row with 3:00 rest between efforts

Half Marathon Training Wk 15:  Taper Week!

Announcements

1. Our fall schedule has changed. Join us for the evening WODs Mondays and Thursdays at 5pm!

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

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WODs for the Week of 10/18

 WE WERE READY!!!

~~DOGWOOD CANYON 2015~~

David Evans PR’d his 25k…in 2:55! AWESOME, David!!!

Ron, Eva, Lisa, David, and Hannah ALL PR’d this weekend!

Jen, Adam, and Danny on their way to a 25k finish!

FUN-O-METER…Off the Charts!!!

Congrats to ALL of our Dogwood Runners!!! PR’s ALL AROUND!

An especially big shout-out to Summer Rund…FIRST PLACE in her age group, 15k! Way to go, Summer!

This Week’s WODs

Short Interval (Mon 5pm):  12 x 400 with 60 seconds rest between efforts, hold 1-3 seconds

C2:   12 x 500m Row with 60 seconds rest between efforts, hold 1-3 seconds

Long Interval (Thurs 5pm):  HERO WOD – “MOORE” – 20 Minute AMRAP – 1 Rope Climb to 15’, Run 400 Meters, Max Rep Unbroken Hand Stand Push Ups

C2: HERO WOD – “MOORE” – 20 Minute AMRAP – 1 Rope Climb to 15’, Row 500 Meters, Max Rep Unbroken Hand Stand Push Ups

Half Marathon Training Wk 14:  Begin taper…5 easy miles; follow with mobility

CFE Sarah

Announcements

1.  Happy, Happy Birthday, Sarah Sharp!!!

Bass Pro is November 1st! Stay on track!

3. Our fall schedule has changed. Join us for the evening WODs Mondays and Thursdays at 5pm!

4. 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!

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

WODs for the Week of 10/11

dogwood canyon

CFE KT Dogwood

Dogwood Canyon Week is Here!!!

This Week’s WODs

Short Interval (Mon 5pm):  10 x 200 with 2:00 rest between efforts

C2:   10 x 250m Row sprints with 2:00 rest between efforts

Long Interval (Thurs 5pm):  Run 1200, 8 Over and Back Bridge Repeats, Run 1200

C2: Row 1200, 21-15-9 Russian KB swings 70/55, toes thru rings, Row 1200

Half Marathon Training Wk 13:  15k at 85% your planned half marathon pace

Dogwood Training Wk 13:  Taper week

She #wentmooneyham!! Congratulations, Katie and Beau! Wishing you many, many years of love and happiness!

Announcements

1.  Dogwood Canyon is this coming weekend!!! Bass Pro is November 1st! Stay on track!

2. Our fall schedule has changed. Join us for the evening WODs Mondays and Thursdays at 5pm!

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

WODs for the Week of 10/4

CFE Represents BIG at the Panther Run!!!

Congratulations KT, Ron, and Kristie on your age bracket medals!!!

Kristy Taylor–5th in age group!

Ron Bogart–3rd in age group!

Kristie Rogge–1st in age group!

This Week’s WODs

Short Interval (Mon 5pm):  8 x 100 with 10 seconds rest between efforts. Rest 5 minutes. Then…

Run and get your FRAN! Station your bar and plates 200m from the pullup rig. Start at the pullup rig. Run and retrieve one piece of equipment at a time (3 sprints). When all pieces have been retrieved, load the bar and complete FRAN 21-15-9 Thrusters/Pullups.

C2:   8 x 125m row with 10 seconds rest between efforts. Rest 5 minutes. Then…

Row and get your FRAN! Proceed as above. Row 250m after retrieving each piece of equipment.

Long Interval (Thurs 5pm):  4 x 1200 with 4:00 rest between efforts

C2:  4 x 1200m Row with 4:00 rest between efforts

Half Marathon Training Wk 12: 10k tempo run at 15k TT pace

Dogwood Training Wk 12:  5 miles on trail of your choice

CFE Fall path

New Fall Schedule!

Announcements

1.  Dogwood Canyon is right around the corner!!! How’s your training coming along?? Bass Pro is November 1st! Stay on track!

2. Our fall schedule has changed. Join us for the evening WODs Mondays and Thursdays at 5pm!

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