Monthly Archives: May 2016

Memorial Day Murph–Monday @10am, Kickapoo HS, Springfield This Week’s WODs *Cycle O/Week 4 of 12* Short Interval (NO CLASS in observance of Memorial Day):  HERO WOD–“Murph” Run 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, Run 1 mile; you may partition reps as you like, run distances must be completed in their entirety atContinue reading “WODs for the Week of 5/29”

Enjoying the New Cycle??? 🙂 This Week…We’ll Focus on AEROBIC CAPACITY and LACTATE THRESHOLD Aerobic Capacity is the maximal amount of physiological work that an individual can do as measured by oxygen consumption. In other words–how good your body is at using oxygen efficiently, when faced with physical exertion. Good news! All the work you’reContinue reading “WODs for the Week of 5/22”

This Week’s Focus?? SPEED ENDURANCE We’re really gonna put you to the test this week–with a low volume workout, executed at extremely high intensity. This is “speed work,” used to recruit fast twitch muscle fibers, and to develop their ability to come through when you need them; particularly as you approach that finish line! ThisContinue reading “WODs for the Week of 5/15”

What a Weekend!!! Congrats to our HERO Showdown Teams, and to Kallee and Tyler on their engagement! NOW…It’s on the NEXT LEVEL…with an EXCITING NEW CFE CYCLE! This week at CFE, we’re honing in on Lactate Threshold (LT) and VO2 Max. Why should we care about those things? When you reach that point in aContinue reading “WODs for the Week of 5/8”

Joel–Gettin’ after it! 🙂 This Week’s WODs *Cycle N/Week 12 of 12* Short Interval (Mon 5:30pm) WOD:  2 x 400 with 2:00 rest between efforts, 3 x 300 with :90 rest between efforts, 4 x 200 with :60 rest between efforts C2:  2 x 500m Row with 2:00 rest between efforts, 3 x 375m Row with :90 restContinue reading “WODs for the Week of 5/1”