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

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