WODs for the Week of 12/4




Congratulations, BRice and Sarah!!! We are SO proud of you!!

THANK YOU for everything that both of you bring to our community–we are so grateful for your friendship, hard work, and the energy and love you pour into each of us, each and every day.

With Love,  CFE

Image result for be the change you wish to see in the world facebook cover

This Week’s WODs

*Cycle Q/Week 7 of 12*

Short Interval (Mon 5:30pm):  “CFE Triple Decker”

21/18 calorie Assault Bike (goal 60-65 seconds), 21/18 calorie row, 125m walk, 100m run, 2:00 recovery rest

18/15 calorie Assault Bike (goal 45-50 seconds), 18/15 calorie row, 125m walk, 200m run, 2:00 second recovery rest

15/12 calorie Assault Bike (goal 30-35 seconds), 15/12 calorie row, 125m walk, 300m run, 2:00 recovery rest

12/9 calorie Assault Bike (goal 15-20 seconds), 12/9 calorie row, 125m walk, 400m run, 2:00 recovery rest

9/6 calorie Assault Bike (goal 12-15 seconds), 9/6 calorie row, 125m walk, 500m run

Methodology:     Aerobic Threshold-ish     Total Distance:      1500m running       Scoring:    WOD is for total time

WOD Notes–This WOD is primarily Aerobic Threshold, in that it provides a bit more rest than would typically be allowed. This is mainly in transition, however, so use these graceful recovery periods to your advantage. You will be in transit, inside for the bike/row for each of the recovery rests, and walking to the CFE start line from indoors (hence the 125m walking distance–yep, BRice measured it.)🙂 The Assault Bike calories are all-out effort, ideally in the timeframes provided. The row does not have an assigned time domain. Use it as a relative recovery, but maintain consistency in your pace.

WOD Math—The run pacing is based on your mile PR time. Go to http://www.coolrunning.com to find your equivalent mile PR pace times for each of the five distances. *Please figure your pacing PRIOR to coming to class! You WILL NEED a watch! Really push to hit these goal times. If you’re falling long, look to your recovery–and fix it!

Image result for arrival movie

Long Interval (Thurs 5:30pm):  “Intergalactic Hookup”


3 x (100m sprint, 500m easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 400 easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 300m easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 200m easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 100m easy row) with no rest between reps

WOD Notes—Choose your easy recovery row pace. Your sprint pace should be around the same effort as your 1000m max effort pace would be.

WOD Math—No math tonight! Just mercy on you. Mercy from the 20 degree weather outside, and the movie you had to endure this weekend. You’re welcome. 🙂

Total (Row) Distance:     6000m       Scoring:     WOD is for total time


YAY for my dad for being determined, and finishing the Santa Dash this weekend!!! I’m so proud of you!!!


1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.


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