Monthly Archives: July 2017

ANNOUNCING…CrossFit Springfield’s CFE Summer Workshop! Sunday, August 6th  12pm-4pm CFS Back Lot We are SO excited to spend the afternoon with you! Join CFE Coaches Jen C, BRice, and Allison for a super-fun and informative half-day…full of all sorts of drills, science, and training strategy to take your endurance game to the next level!  ComeContinue reading “WODs for the Week of 7/30/17”

Is Your Team Ready? This Week’s WODs *Cycle T/Week 4 of 12*  Short Interval (Mon 5:30pm):  “Twinz” 3 SETS: 8 x 100m with 45 seconds rest between reps 4:00 rest between sets   WOD Notes:    Your pace for all of the 100m intervals should be slower than your 400 PR time, but faster thanContinue reading “WODs for the Week of 7/23/17”

Pretty Girls Sandy and Laura take on Girls on the Run 10K! Way to go, girlies!!! This Week’s WODs *Cycle T/Week 3 of 12*  Short Interval (Mon 5:30pm):  “Burner” 8 SETS: 200m at moderate pace 200m SPRINT 400m easy recovery jog WOD Notes:    Aim to keep your moderate pace consistent, and utilize your recoveryContinue reading “WODs for the Week of 7/16/17”

This Week’s WODs *Cycle T/Week 2 of 12*  Short Interval (Mon 5:30pm):  “Enough” 500m at 1-mile PR pace 200m SPRINT 400m at 1-mile PR pace 150m SPRINT 300m at 1-mile PR pace 100m SPRINT Rest 3:00 between all reps WOD Notes:    Stick to those mile-PR paces, because this one is all about the sprints. The sprints shouldContinue reading “WODs for the Week of 7/9/17”

Hey there, Mr. Roddy! Hang in there, pal! We love you!!! “I can do all things, through Christ who strengthens me.”–Philippians 4:13 This Week’s WODs *Cycle T/Week 1 of 12*  It’s a NEW cycle!!! Short Interval (Mon 5:30pm):  “My Legs…” 2 x 3 minutes at moderate weight sled pull 2 x 2 minutes at moderate/heavy weight sledContinue reading “WODs for the Week of 7/2/17”