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)

Long Interval (Thurs 5pm):  PARTNER WOD–As a team, run 5000m. Only one athlete runs at a time. While one athlete is running, the other must hold one of the following static positions:  push-up plank, elbow plank, air squat, or hanging from pull-up bars.) *There is an immediate 3 burpee penalty every time an athlete breaks a static hold before being relieved by their partner.

C2: PARTNER WOD–as above; substitute row for run distance

Announcements

1. Don’t forget to come out and support your fellow CFS athletes this coming weekend in The Midwest Meltdown at CrossFit Provision! Good luck, everybody!!

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!