HOA!! HOA!!
Everyone has worked SO hard…and your diligence paid off!! Congratulations to ALL of our CFS athletes!

AWESOME!!!!
Look at the difference in form here…Larry in a lean/fall/catch stance, letting gravity guide him, versus reaching out with the heel. The former is much more efficient. #Posemethod
Just LOOK at these girls!!! #hardwork
This Week’s WODs
*Cycle U/Week 2 of 12*
Short Interval (Monday 5:30pm): CFS Endurance Benchmark WOD–“Goldilocks”
12 rounds: Run 200m at 1-mile PR pace, then immediately run 200m at 1.5x that pace
WOD Notes: Run at your mile PR pace to the 400m turn-around, run back to the start line for the recovery. Your goal is to time these intervals just right—not too fast, not too slow, juuust right. You’re learning to feel a distinct difference between exertional and recovery pacing.
Methodology: Aerobic Threshold Total Distance: 4800m Scoring: WOD is for total time
Long Interval (Thurs 5:30pm): “Tuck and Roll”
4 x 500m with 40 seconds rest between reps
5:00 rest that includes a 300m easy walk/jog
4 x 300m with 40 seconds rest between reps
5:00 rest that includes a 300m easy walk/jog
4 x 400m with 40 seconds rest between reps
5:00 rest that includes a 300m easy walk/jog
4 x 200m with 40 seconds rest between reps
WOD Notes: The 200m intervals should be at your 1-mile PR pace. Add 1 sec/100m for 300m, 2 sec/100m for 400m, and 3 sec/100m for 500m
Methodology: Lactate Threshold Total Distance: 5600m Scoring: Time/score each section separately: 4×500, 4×300, 4×400, 4×200
Congratulations, GeriatRX!!! #mastersrule
Announcements
- SIX WEEKS till Dogwood!! #getbusy
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