WODs for the Week of 1/17

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 10 Meters“–with a continuously running clock,  run 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post total rounds to Wodify.

C2:  “Death by 20 Meters”–with a continuously running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), PLUS the total distance traveled to Wodify.

Long Interval (Thurs 5pm):  1600m, rest 5:00, 1200m, rest 4:00, 1000m, rest 3:00, 800m

C2: Row 1600m, rest 5:00, Row 1200m, rest 4:00, Row 1000m, rest 3:00, Row 800

     Big Party Half Marathon!!! April 2, 2016

Register TODAY!  http://www.bigpartymarathon.com/

Announcements

1. Email Jen C if you’d like a half marathon training plan! jencochran72@gmail.com

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!

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