WODS for the Week of 11/19: Happy Thanksgiving You Turkeys! GOBBLE, GOBBLE, GOBBLE

“If your gonna soar like an eagle, you can’t hang around Turkeys!”

Hey peeps just wanted to shout out and give thanks to all of our amazing athletes who come out every week and make our endurance program one of the best in the area.  Our coaches can’t thank you enough for your participation and awesomeness each week #onwardandupward. 

 Coach B. Rice Quote of the Week: “If your not first, your last.”-Ricky Bobby, Talladega Nights

This Week’s WODs

*Cycle U/Week 9 of 12*  

Short Interval(Monday 5:30pm):  “Moderation”

Three Rounds

4 x 1:00 moderate/1:00 easy

Rest 1:00 b/t rounds

WOD Notes:  Goal is same amount of meters per round.  Also, bring your watch 🙂

Methodology:   Aerobic Threshold    Total Distance:    Total Meters per Round    Scoring:   Score each of three rounds separately

Long Interval(Thursday): 2nd Annual “5K Gone Bird” 

8 a.m @ Crossfit Springfield (This will start promptly at 8 a.m)

 CrossFit Springfield is excited to bring back the 2nd Annual 5K Gone BIRD, the CFS Original 5K Gone Bad wod, executed in a fun, family oriented group workout on Thanksgiving morning!

We are teaming up with the H.A.Y. Foundation again to donate to their cause in honor of Landon Potts, the son of Chance and Sherry Potts. For more information on the H.A.Y. Foundation visit their website at http://www.thehayfoundation.com/.

5K Gone Bird will be an exciting wod that consists of 5 – 1000m runs with Crossfit movements in between each run. This will be a non-competitive, non-judged event. It will be fun and scalable for all types of athletes! We will start promptly at 8am!

So before you stuff your face full of turkey and pumpkin pie, bring your family and friends to CrossFit Springfield to enjoy a fun workout and honor a very special cause. All ages welcome and open to the public.

A $10 donation is suggested for each athlete but is not required.

Thanksgiving Day, Thurs., Nov. 23 at 8 a.m.

Also remember that the 23rd Annual Turkey Trot 5K Run/Walk is going on at the same time.  So if your running in the Trotting of Turkeys, be sure to stop by and join us at 5K Gone Bird afterwards.
Turkey Trot is Springfield’s largest timed 5K run/walk of the year and the largest Thanksgiving Day 5K in Missouri, attracting more than 7,000 participants a year. Proceeds from the event benefit the Springfield-Greene County Park Board Scholarship Fund and the Developmental Center of the Ozarks. Turkey Trot also serves as one of the largest one-day food drives of the year for Ozarks Food Harvest, with more than 6,500 meals donated at the event last year. Bring the whole family including the family dog and join in on the Thanksgiving morning fun!
Register in person Wednesday, Nov. 22, 8 a.m.-5:30 p.m. and Thursday, Nov. 23, 6-7:15 a.m. at the Springfield Expo Center, $30/adults, $25/kids 12 and younger.

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