June 2016 – Proximal Endurance

WODs for the Week of 6/26

“Blessed are those who mourn, for they will be comforted.” Matthew 5:4 Our hearts and minds are with the Butcher Family, and the CrossFit Springfield East community–as they mourn the loss of Josh and Shannon’s beautiful daughter, Chloe, this weekend. May the love of our Heavenly Father comfort and keep you. With Love, CrossFit Springfield Endurance ThisContinue reading “WODs for the Week of 6/26”

WODs for the Week of 6/19

This Week’s WODs *Cycle O/Week 7 of 12* Short Interval (Monday 5:30pm): “CFS Onward and Upward” Run for 20min at a comfortable pace, approximately 70% of your mile PR pace. End your 20min of distance at the bottom of the Kansas Ave. footbridge. Rest 2:00 Then, EIGHT hill sprints to middle of bridge. Sprint up theContinue reading “WODs for the Week of 6/19”

WODs for the Week of 6/12

This Week’s WODs *Cycle O/Week 6 of 12* Short Interval (Monday 5:30pm): “SUNSTROKE” 3 rounds: 200m sprint, 100m walk, 100m sprint, 50m walk, 200m sprint Rest 3:00 between rounds Total Distance: 1950m Scoring: WOD is for total time WOD Notes: (from aerobiccapacity.com) Attack these sprint intervals. Target interval times for each of the sprints that are FASTER thanContinue reading “WODs for the Week of 6/12”

Understanding the Method to Our Madness…

Hello There! Well, well, well. Just five short weeks in to our new programming, and we–your coaches–are already BLOWN AWAY by the dedication and focus we’ve seen in each of you every single week! This has been SO exciting to watch! We hope you are enjoying this new cycle as much as we are! Now that we’veContinue reading “Understanding the Method to Our Madness…”

WODs for the Week of 6/5

This Week’s WODs *Cycle O/Week 5 of 12* Short Interval (Monday 5:30pm): “Aller” 2 Rounds: 200m, rest 30 sec, 200m, rest 30 sec, 100m, rest 15 sec, 100m, rest 15 sec, 200m Rest 4:00 between rounds Total Distance: 1600m Scoring: Score TWO separate rounds WOD Notes: Control your opening 200m pace. This workout gets rough once you getContinue reading “WODs for the Week of 6/5”