WODs for the Week of 2/28

This Week’s WODs

*Cycle N/Week 3 of 12*

Short Interval (Mon 5pm): “Short Tosh”3 Rounds (400 Meters, 200 Meters, 100 Meters) Work: Rest is 1:1

C2: “Short Tosh”3 Rounds (400 Meters, 200 Meters, 100 Meters) Work: Rest is 1:1

Long Interval (Thurs 5pm): 5 x 1000 with 3:00 rest between efforts

 

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

 

Announcements

1. Week 3 of 12! Come and get some! The weather is PERFECT…you don’t have an excuse!

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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WODs for the Week of 2/21

CrossFit IS…Community.

From the bottom of my heart…I would like to thank each and every one of you who mini-MIGHTY HERO WOD’d for little Ava on Thursday. Thank you for working your hardest, smiling at, laughing with, and encouraging one another, bringing gifts, leaving heartfelt remarks for the Khalipas, pledging to take it a step further by either donating blood or money for research…and just for being AMAZING people in general. I love every one of you. THIS is what life is all about.

~Jen C.

This Week’s WODs

*Cycle N/Week 2 of 12*

Short Interval (Mon 5pm): 8 x 400 with 60 seconds rest between efforts

C2: 8 x 500m Row with 60 seconds rest between efforts

Long Interval (Thurs 5pm): 2 Rounds–1200 Meters, 4:00 Rest, 800 Meters, 3:00 Rest, 400 Meters, 2:00 Rest

 C2: 2 Rounds–Row 1200 Meters, 4:00 Rest, Row 800 Meters, 3:00 Rest, Row 400 Meters, 2:00 Rest

ARE YOU REGISTERED???! DO IT! 🙂

Announcements

1. Week 2 of 12! Come and get some! The weather is PERFECT…you don’t have an excuse!

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!

WODs for the Week of 2/14

Ava“Ava Will Win.” 

This week, we will come together as a community to support little Ava Khalipa, four-year-old daughter of CrossFit Games Champion, Athlete, and all-around good man Jason Khalipa.

 

A few weeks ago, Ava was diagnosed with Leukemia, and is currently undergoing intensive treatment and chemotherapy at Lucile Packard Children’s Hospital in their home state of California. In the video link above, Jason describes the effect this has had on their family, as well as how the experience has affected their perspective, and reminded them of the strength and unwavering support of the CrossFit Community as a whole.

Jason Khalipa’s influence and contributions to our community have been, and continue to be overwhelmingly positive. Now–he is asking for help. So how can we help?

This Thursday, February 18th, please join us at CFE for a mini-mighty HERO WOD to support Ava, Jason, Ashley, and Kaden in their fight.

The Khalipas have been explicit in saying that they do not require financial help at this time. We are asking that in addition to completing this WOD for Ava, you commit to at least one of the following…

Donate blood at a local blood bank within the next one month’s time

Make a donation to the Lucile Packard Foundation for Children’s Health (link HERE)

Make a donation to St. Jude’s Children’s Research Hospital (link HERE)

We will also have a BIG card for everyone to sign on Thursday–Ava is requesting cards (and loves zebras–if you feel so inclined, and would like to send her a little gift). I will mail the card and any other items to the Khalipas this weekend.

Let’s make a difference. Let’s do our part to shine a light on the darkness this family are facing, and bring a smile to this sweet girl’s face. As always–thank you so much, CFS!

–Your CFE Coaches 🙂

This Week’s WODs

*Cycle N/Week 1 of 12*

Short Interval (Mon 5pm): Partner WOD3 rounds for time

Partner 1 Runs 200 Meters while Partner 2 holds a Hollow Rock Position

Partner 2 Runs 200 Meters while Partner 1 holds a Hollow Rock Position

Partner 1 Runs 400 Meters while Partner 2 holds a Push Up Plank Position

Partner 2 Runs 400 Meters while Partner 1 holds a Push Up Plank Position

Partner 1 Runs 600 Meters while Partner 2 holds an Air Squat Position

Partner 2 Runs 600 Meters while Partner 1 holds and Air Squat Position

 C2: Partner WOD as above. Sub run portions with row distances as follows: 250/500/750

Long Interval (Thurs 5pm):  Mini-mighty HERO WOD–“Ava Will Win.”

4 Rounds for time:

Run 800m

2 Rope Ascents 15′

8 Squat Clean Thruster 135/95

*WOD Notes: Ava is 4 years old (4 rounds), Jason Khalipa’s CFGames Athlete Number=8 (800m run), 28 more instances in which Ava will undergo sedation for procedures, referenced in Jason’s video (2 ascents + 8 SCThrusters)

C2: Mini-mighty HERO WOD–“Ava Will Win.”

Sub 1000m row for run portions of WOD

Announcements

1. This is Week ONE of our new cycle! Get on board and be sure to keep up with your progress!

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!

WODs for the Week of 2/7

CROSSFIT ENDURANCE TOTAL!!!

CFE spring training

This is Week 12 of 12 in our current CFE cycle! That means…next week, we start a WHOLE NEW 12-week cycle!

We’ve got LOTS in store for you…so grab your friends and lace up your fast shoes! SPRING is just around the corner!!!

This Week’s WODs

Cycle M/Week 12 of 12–CrossFit Endurance Total!

Short Interval (Mon 5pm): Time Trials–200m, 400m, 800m, 1600m; rest 5:00 between efforts

**Time trials are all-out efforts

C2: Time Trials–250m, 500m, 1000m, 1600m Row; rest 5:00 between efforts

Long Interval (Thurs 5pm):  5K Time Trial

C2: 5K Row Time Trial

Announcements

1. Next Week!!! Join us next Thursday @5pm for a mini-mighty-HERO WOD, in support of Ava Khalipa! More details to come on the CrossFit Running Facebook page 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!