WODS for the Week of 2.18.2018: HERO WOD “Gallant”/Couples Challenge Shout Out/Crossfit Games “OPEN”/Friday Night Lights/WODS for the Week

Tough Love Couples Challenge

Congrats to all of the athletes to include some of our CFE athletes and even Coach Allison for competing this past weekend. Check out some of the highlights from our photog expert Joe and A Camera.  You can follow him on Instagram and Facebook @joeandacamera

2018 Crossfit Games Open Season

Have you signed up for the open!  Test your skills and challenge yourself this year. They have several divisons and even a scaled division.



18.1- Feb. 22-26

18.2- March 1-5

18.3- March 8-12

18.4- March 15-19

18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

Friday Night Lights @crossfitspringfield

While we are on the subject of the Crossfit Games “OPEN”. Be sure to sign up and then join the CFS community in completing the OPEN workout for that week.  Every Friday night during the OPEN season, CFS will be hosting a Friday Night Lights to create a competitive community and support for those athletes competing in the open. Whether your a high level or scaled athlete, sign up, compete and have fun.

B. Rice Quote of the Week:

WODS for the Week of 2.18.18:

Short Interval 5:30 pm (Monday)

“Turn Me Loose”

150 m fast
250m walk
150m faster
250m walk
150m fastest

Rest 5:00

Details: After performing a 15-20 min warm-up involving mobility, dynamics and drills begin the workout. Run 150m at a fast pace (see pacing instructions below), walk 250 meters, run 150 at a faster pace, walk 250m and run 150m at your fastest pace. Do not look at your watch until you have completed each interval. Rest 5:00 between each round.

Your Pace:  You will choose your own pace for each interval but you must get faster with each interval. This is a very aggressive speed endurance workout, so your paces should be fast!

Your Score: What were each of your 150m interval times? Were you able to get faster with each interval?  Score each round separately.

Training Capacity: Speed

Alternate WOD (Weather Permitting)

Tabata Bike: Complete the 20 second Work/10 second Rest Tabata program on the Bike.

“Quads for Days”

100 Calorie Assault Bike

100 Wall Balls 24/20 10’/9′

You must start and stop on the Bike. Partition Reps as Needed.

Set Bike to 100 Calories.

The WOD is for Total Time.

“HERO WOD” Thursday 5:30 p.m.

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.




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