Monthly Archives: January 2016

Great Job this Weekend, CFE Athletes!!! This Week’s WODs Cycle M/Week 11 of 12 Short Interval (Mon 5pm): “Running FRAN“ –8 x 100 sprints with 10 seconds rest between efforts; rest 5 minutes (assemble your barbell 95/65), and then… 21-15-9   Thrusters/Pull-ups C2: “Rowing FRAN“ –8 x 125m Row sprints with 10 seconds rest between efforts; rest 5 minutes (assembleContinue reading “WODs for the Week of 1/31”

   Register HERE for the 27th Annual Jack Frost 5K! Saturday, Jan 30th in Springfield This Week’s WODs Cycle M/Week 10 of 12 Short Interval (Mon 5pm): “TOSH”–3 rounds–200m, 400m, 600m (rest as long as it takes to run the distance) C2: “TOSH”–3 rounds–Row 250m, 500m, 750m (rest as long as it takes to row the distance) LongContinue reading “WODs for the Week of 1/24”

Ohhh, You Know…Just Another Week of Arse-Kicking! 🙂 Way to Go, CFS Athletes!!! Danny Perches took FIRST in his age group in the Cabin Fever 20K! How ’bout these cute girls??! Summer and Lindsay representing at the Sertoma Challenge! Awesome job!!! This Week’s WODs Cycle M/Week 9 of 12 Short Interval (Mon 5pm):  “Death by 10Continue reading “WODs for the Week of 1/17”

SUPER-TUFF SNATCHTASTIC SIX!!! Congratulations to CFS athletes Allison Muller, Sarah Sharp, Chelsea Houser, Stephen Muller, Jon Sharp, and Jamie Womack–finishing TOP 12 in their division this weekend, at the KO in the OK team competition! Way to go, peeps!!! This Week’s WODs Cycle M/Week 8 of 12 Short Interval (Mon 5pm):  20 min AMRAP–Run 400,Continue reading “WODs for the Week of 1/10”

  This Week’s WODs Short Interval (Mon 5pm): 10 Rounds – 200 Meter Shuttle Sprint (each round is down and back twice on a 50 meter course) – rest 1:00 between rounds C2: 10 Rounds – 250 Meter Row Sprint – rest 1:00 between rounds Long Interval (Thurs 5pm): HERO WOD – “WOOD” – 5 Rounds for TimeContinue reading “WODs for the Week of 1/3”