Happy Father’s Day!

CFE wants to wish all the dads out there a great Father’s Day. Thanks to all the dads out there who invest and take time to spend time with their families and children each and every day and selfless service as a dad.

WODS for the Week of 6.17.18

Short Interval Monday (6.17.18) 5:30 pm

bridge workout

Workout Description:

30 minutes

Every three minutes you will perform one max effort bridge repeat (Over/Back). You will rest remaining time. Repeat this cycle for thirty minutes.

32 minutes

SCALED: Every four minutes you will perform one max effort bridge repeat (Over/Back). You will rest remaining time. Repeat this cycle for thirty-two minutes.

Workout Detail:

Try to maintain the same pace on each max effort bridge repeat. Use your recovery time to achieve the maximum effort.

Your Pace:

This is an all out max effort. Try to stay within 3-5 seconds of your interval times.

Your Score:

Record your fastest Bridge Repeat interval time.

Methodology: Speed Endurance Total Meters: Each bridge repeat will be approximately 370 meters.

Long Interval Thursday (6.21.18) 5:30 pm

partner 6k

Workout Description:

Each partner must run each of the following intervals in this order– 300 meters, 400 Meters, 300 meters, 500 meters, 300 meters, 400 meters, 300 meters, 500 meters.  Each partner will take turns (one rests while the other runs). 

Workout Detail:

Focus on recovery and getting rest to complete the intervals.

Your Pace:

Focus on hitting a moderate pace or be within :10-20 seconds of your Mile PR pace.

Your Score:

The score it total time it takes you and your partner to complete the 6K distance.

Methodology: Aerobic Threshold Total Meters: 6000 meters=3.728 miles.