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

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