WODs for the Week of 3/27

This Week’s WODs

*Cycle N/Week 7 of 12*

Short Interval (Mon 5pm): 20 x 100 with 60 seconds rest between efforts

C2: 20 x 125m Row with 60 seconds rest between efforts

Long Interval (Thurs 5pm): 800m, rest 2:00, 1000m, rest 3:00, 1200m, rest 3:00, 1000m, rest 2:00, 800m

C2: 800m Row, rest 2:00, 1000m Row, rest 3:00, 1200m Row, rest 3:00, 1000m Row, rest 2:00, 800m Row

Announcements

1. Week 7 of 12! Come and get some! The weather is PERFECT…you don’t have an excuse!

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

WODs for the Week of 3/20

CFS Athletes Scott Taylor and Mark Vergara

Finish Bataan Memorial Death March

White Sands, New Mexico ~ March 20, 2016

Congratulations…and MUCH respect Scott and Mark!

This Week’s WODs

*Cycle N/Week 6 of 12*

Short Interval (Mon 5pm): 6 x 400 with 90 seconds rest between efforts (hold 1-3 seconds)

C2: 6 x 500m Row with 90 seconds rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 5pm): 21 deadlifts (225/155), Run 900m, 15 deadlifts (225/155), Run 1500m, 9 deadlifts (225/155), Run 2100m

C2: 21 deadlifts (225/155), Run 900m, 15 deadlifts (225/155), Run 1500m, 9 deadlifts (225/155), Run 2100m

Happy First Day of Spring!!!

Announcements

1. Week 6 of 12! Come and get some! The weather is PERFECT…you don’t have an excuse!

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

WODs for the Week of 3/13

Welcome Brian (BRice) to our CFE Coaching Staff!

Beginning next Monday night–BRice is in the HOUSE!!!

Brian has been with CFE since the beginning–and we are SUPER excited and proud to bring him onto our coaching staff! You might have noticed BRice shadowing in the last several weeks on his own time, preparing himself to provide you all everything you need to take your endurance to the next level.

Welcome, BRice!

Brice

 

 

This Week’s WODs

*Cycle N/Week 5 of 12*

Short Interval (Mon 5pm): 3 Rounds–8 x 100 with 10 seconds rest; rest 5:00 between rounds

C2: 3 Rounds–8 x 100 with 10 seconds rest; rest 5:00 between rounds

Long Interval (Thurs 5pm):

“5K GONE BAD” – Run 1000 Meters, 30 Hand Release Push Ups, Run 1000 Meters, 30 Jump Squats over a paralette, Run 1000 Meters, 10 Box Jumps (24/20”), 10 KB Swings (55/35), 10 Burpees, Run 1000 Meters, 30 Overhead Walking Lunges (45/25), Run 1000 Meters, 30 Thursters (45 LB); RX+: 20 LB Weight Vest

 C2: “5K GONE BAD” – Run 1000 Meters, 30 Hand Release Push Ups, Run 1000 Meters, 30 Jump Squats over a paralette, Run 1000 Meters, 10 Box Jumps (24/20”), 10 KB Swings (55/35), 10 Burpees, Run 1000 Meters, 30 Overhead Walking Lunges (45/25), Run 1000 Meters, 30 Thursters (45 LB); RX+: 20 LB Weight Vest

Everybody loves some BRice! 🙂

Announcements

1. Week 5 of 12! Come and get some! The weather is PERFECT…you don’t have an excuse!

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

WODs for the Week of 3/6

Annnd…He’s OFF!!!

Our CFS IRONMAN is Leaving the Building!

CFE Chad IM Finish

Congratulations, Coach Chad!!!

Chad will be leaving us for an exciting new career opportunity in Philadelphia, and although we are SO bummed to see him go…we wish him the very best on his new adventure!!!

Thank you, Chad, for your phenomenal programming, inspirational coaching, and unwavering dedication to this community and the CFE program!

Please come and join us for a going-away party…directly following CFE this coming Thursday, March 10th, at The Roost on Sunshine!

See you there!!!

This Week’s WODs

*Cycle N/Week 4 of 12*

Short Interval (Mon 5pm): “Nicole”–20min AMRAP–run 400, max rep pull-ups

C2: “Nicole”–20min AMRAP–run 400, max rep pull-ups

Long Interval (Thurs 5pm): 3 x 1600 with 3:00 rest between efforts

C2: 3 x 1600m Row with 3:00 rest between efforts

Announcements

1. Week 4 of 12! Come and get some! The weather is PERFECT…you don’t have an excuse!

2. Stay tuned NEXT WEEK for an exciting announcement! :O

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