WODS for Week of 4.15.18

New Cycle Starting Soon!

We just completed a twelve week cycle with some ups and downs in our weather.  The CFE coaches and athletes endured and we still did some awesome things.  This week the bridge makes a comeback for a change of pace.  We also have a challenging HERO WOD this week.

Our new cycle will be starting on April 23rd.  Please come join us every Monday and Thursday night at 5:30 pm. We are hoping to have better weather so we can get outside.

WODS for the Week of 4.15.18

Short Interval Monday 5:30 pm

Run Up, Run Down, Rest, Repeat

Workout Description

We will be conducting bridge runs.  You will run over and back with :10 second rest between runs, except for the Max Effort Runs which you will have a one minute rest period.  On the MAX EFFORT runs you will run over the bridge, Rest 1:00, then run back to start line.

4 Bridge Runs (Rest :10 seconds after each run)

Rest 1:00

4 Bridge Runs (Rest :10 seconds after each run)

Rest 1:00

4 Bridge Runs (Rest :10 seconds after each run)

Rest 1:00

4 Bridge Runs (Rest :10 seconds after each run)

Rest 2:00 minute

1 Max Effort Bridge Run

Rest 1:00

1 Max Effort Bridge Run.


Workout Details

You will complete the following bridge runs and at the end you will attempt two MAX Effort Bridge sprints to end the workout.

Your Pace

Try to maintain a fast and aggressive pace on each bridge run and maintain your times within 3-5 seconds of each other.


Speed Endurance

Your Score

Total Time.

Long Interval “HERO WOD” Thursday 5:30 pm

U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.





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