WODS for the Week of 12/17: CFE Coat Drive/12 Days of Christmas CFE WOD/Barb Wallace being Awesome!

Coat Drive for LEAST OF THESE, INC.

On  12/21/2017 at our CFE 12 Days of Christmas WOD, we will accept new coats, like-new coats, and/or monetary donation(s) for LEAST OF THESE, INC., Nixa, MO.  Please bring your items to class.  If you are unable to attend the class or have a donation please contact one of our coaches to make arrangements to get the item and/or donation.  We strive to be a community to make ourselves better, but during this busy season looking to help those in need.  Thanks.

CFE ATHLETE SPOTLIGHT: BARB WALLACE

What does Barb Wallace do in her spare time?  Being Awesome of course. Barb participated in the Back 40 Trail Race in Bella Vista, ARK the weekend of December 9/10.  There were over 300 runners participating in a range consisting from 5K to a 40 Mile option. Barb finished the 13 Mile Option in 2:41 minutes.  Great Job Barb!  You are one of the most humble and gracious athletes in our gym. You are a inspiration and great role model for our community.

Coach B. Rice Quote of the Week:

“Keep the Change, ya filthy animal!-From one of the great scenes from Home Alone.

WODS for the WEEK of 12/17:

Short Interval (Monday 5:30 pm)

“BASIC”

10 X 200M W/ 2:00 minute rest between intervals.

Methodology: Speed Endurance Total Distance: 2000 Meters Workout Detail: Run 200M at very fast aggressive pace, rest 2:00 and then run 200M again.  Pacing should at a Fast to Fasteset pace. This should fall in between your Mile PR pace and 400M PR pace.  Scoring: You will score each 200M Interval separately. 

Long Interval (Thursday 5:30 pm)

Twelve Days of CFE”

You will perform Reps like your singing the song. On the First Day, then Second Day, then Third Day and so on and so on…….

50 Minute Time Cap:

On the First Day of Endurance Coach B. Rice gave to me a 100M Run.

On the Second Day of Endurance Coach B. Rice gave to me 2 Bear Crawls (10 Meters down; 10 Meters Back)

On the Third Day of Endurance Coach B. Rice gave to me 3 ManMakers, (40/25; Burpee/Push Up/Right Row/Left Row/Squat Clean Thruster)

On the Fourth Day of Endurance Coach B. Rice gave to me 4-0 Double Unders or Single Unders.

On the Fifth Day of Endurance Coach B. Rice gave to me 5 Dumbbell Push Ups.

On the Sixth Day of Endurance Coach B. Rice gave to me 6 Burpees Over Bar.

On the Seventh Day of Endurance Coach B. Rice gave to me 7 Goblet Squats (55/35)

On the Eighth Day of Endurance Coach B. Rice gave to me 8 Russian KBS (55/35)

On the Ninth Day of Endurance Coach B. Rice gave to me 9 Deadlifts (135/85)

On the Tenth Day of Endurance Coach B. Rice gave to me 10 Sit Ups.

On the Eleventh Day of Endurance Coach B. rice gave to me 11 Box Overs (24/20)

On the Twelfth Day of Endurance Coach B. Rice gave to me 12 Calories on Assault Bike (Guys under :60 seconds; Gals under :75 seconds)

 

 

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