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!

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