WODs for the Week of 1/10


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, 10 bench press (135/95)

C2: 20 min AMRAP–Row 500, 10 bench press (135/95)

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

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

Congratulations to former CFS coach and USMC Major Andrew Koch for completing the Avalon 50-mile Ultramarathon this weekend…benefiting the Marsoc Foundation Raider Project. Here he is at the finish line, pictured with his buddy Ted. Way to go, Andy!!!


1. Your coaches would love to see you at CFE this week.

2. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: