WODs for the Week of 4/17

You Think You’re READY??!!?!?

It’s Time to MIX THINGS UP at CFE!!!

We’re nearing the end of our 12-week cycle, and are excited to announce that the next cycle… is gonna look a bit different! Get ready for some explosive and challenging new programming, designated HERO WOD days, supplemental bike WODs (for those of you interested in triathlon training) and specific, varied emphasis on improving your aerobic/metabolic capacity!

Weeks 11 and 12 of the current cycle will be utilized to test PRs on various distances, which will then be used to determine your personalized goals and benchmarks for the upcoming cycle!

The CFE PR board in the back corner is set to be re-vamped, too, to allow space for each of you to record your current numbers!

Your CFE coaches will be busy this week testing out the new programming–after which you can expect TONS more details on the blog to follow!

We Can’t WAIT to Share This With You!! You’re not gonna wanna miss it!

~~Jen C, Allison, and BRice

This Week’s WODs

*Cycle N/Week 10 of 12*

Short Interval (Mon 5:30pm): 

200 Meters, 60 seconds rest, 200 Meters, 50 seconds rest, 200 Meters, 40 seconds rest, 200 Meters, 30 seconds rest, 200 Meters, 20 seconds rest, 200 Meters, 10 seconds rest, 200 Meters, 20 seconds rest, 200 Meters, 30 seconds rest, 200 Meters, 40 seconds rest, 200 Meters, 50 seconds rest, 200 Meters.

C2: WOD as above–substitute 200m run with 250m row

Long Interval (Thurs 5:30pm): 5 x 800 with 2:00 rest between efforts

C2:  5 x 1000m Row with 2:00 rest between efforts

Announcements

1. GUESS WHAT??!?! We’ve got some super-cool plans up our sleeve for the next cycle! Don’t miss the blog next week for definitive details!!! Stay tuned…

2. 2nd Annual CFE BBQ!!!! Sunday, May 22nd @ Jen C’s House~~More Details to Come

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

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