We LOVE Family!
Illuminate the Darkness 5K
Congrats to all our CFE athletes and their families!!
This Week’s WODs
*Cycle T/Week 12 of 12* TIME TRIAL WEEK!
Short Interval (Monday 5:30pm): 1-mile time trial
Recover 5:00, then…
20-minute run at recovery pace, then…
Back to the gym for extensive group stretch session.
WOD Notes: This should be a conversational pace. Head to the Greenway!
Methodology: Aerobic Capacity Total Distance: variable Scoring: Score your 1-mile TT only
Long Interval (Thurs 5:30pm): 400m time trial
“2 Calories”
EMOM…
Minute 1: Row 2 calories
Minute 2: Row 4 calories
Continue to add 2 calories EMOM (6,8,10…) until you can’t complete the calories within the timeframe. Once you fail to reach the calories for that timeframe, REST 3:00. Then…
Minute 1: Ski Erg 2 calories (follow same scheme as above, until failure), REST 3:00. Then…
Minute 1: Assault Bike 2 calories (follow same scheme as above, until failure), then DONE!
Scoring: Record your 400m TT time. Then score “2 Calories” as three separate scores–record the highest minute you completed for each element.
Congratulations to former CrossFit Springfield CFE coach Chad Brinkley!!! Atlantic City Ironman 70.3 in the BAG!
GREAT job…we miss you!!! 🙂
Announcements
- Next week!!!! NEW 12-week cycle begins!
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Proximal Endurance 