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