Monthly Archives: September 2016

DOGWOOD CANYON… HOA…JUST AROUND THE CORNER!!! We Got Your Back. Love, CFE  🙂 This Week’s WODs *Cycle P/Week 9 of 12* Short Interval (Mon 5:30pm): Part One–Time Trial (TT) 2000m  (this is an ALL-OUT effort) *Recover* Part Two–Partner “Short TOSH” 3 rounds for time:  100m/200m/400m Partner A runs the prescribed distance, then rests while Partner BContinue reading “WODs for the Week of 9/25”

Now Presenting…Coach Allison’s Beach WOD!! This Week’s WODs *Cycle P/Week 8 of 12* Short Interval (Mon 5:30pm): “Caribbean” 4 Rounds for Time: 15/12 Calories Assault Bike (time goal <60 sec) Prowler sled push 50m  (4×45/2×45 and 2×25) Rest 3:00 2 x 100m HOT (90% effort)–rest 1:00 between efforts Rest 5:00 between rounds Methodology:     Speed/Strength Endurance                 Scoring:     WOD is forContinue reading “WODs for the Week of 9/18”

 We Will Never Forget.    09/11/01 This Week’s WODs *Cycle P/Week 7 of 12* Short Interval (Mon 5:30pm): “9/11” 1700m, 1300m, 900m, 500m with 5:00 rest between reps Methodology:     Lactate Threshold        Total Distance:      4400m         Scoring:     WOD is for total time WOD Notes—Every interval alternates between a 200m easy jog, and a 200m FAST run, with the final 100m ofContinue reading “WODs for the Week of 9/11”

IT’S FALL RACING SEASON!!! Here’s some of our favorite races…just around the corner! Illuminate the Night 5k  9.17.16  Register HERE   Azalea Run 5k/10k /Half Marathon 9.10.16 Register HERE Panther Run 5k/10k/15k  10.1.16  Register HERE This Week’s WODs *Cycle P/Week 5 of 12* Short Interval (Mon 5:30pm):  NO CLASS–Happy Labor Day! Long Interval (Thurs 5:30pm):  “Katrin”–2 x (1000m,Continue reading “WODs for the Week of 9/4”