WODS for the Week of 11.04.2018

Dogwood Canyon?  Are you ready?


We have several CFE athletes participating in the Dogwood Canyon trail runs on the weekend of November 10-11, 2018.  Good luck to all of those participants and the CFE community will be in support of those next weekend.

TIME CHANGE

Remember to set your clocks back one hour.

Also this is a reminder with the time change the back lot will start to get a little darker sooner. Please remember to wear some reflective clothing to ensure our athletes safety.

Update!

I would like to shout out to the CFE community that I am doing well and hope to be back soon and will start to co-coach with Allison and Jenn C. during the month of November.  I am still healing and recovering and my spirits are well.  I am starting to get somewhat on a normal routine with work this past week. Thanks for the prayers and encouragement and hope to see everyone soon. I miss you all.  God Bless.

Brian

WODS for the Week of 11.04.2018

Short Interval (Monday 5:30 PM)

amtrack

3x600m (Rest 2:00 after each interval)

Rest an additional :60 seconds

3x200m (Rest 1:00 after each interval)

Rest an additional :60 seconds

3x500m (Rest 1:30 after each interval)

Rest an additional :60 seconds

3x200m (Rest :30 seconds after each interval)

Done!

Your Pace:

All intervals you will maintain your MILE PR pace.

Scoring:

Score is for Total Time.

Alternate Indoor WOD:

Thirty Minutes:

Repeat every two minutes 10 Calories Assault Bike; 10 Burpees, 50 Double Unders.

Long Interval (Thursday 5:30 PM)

dogwood

Stretch Athletes.

Run two miles not for time at a slow to steady pace. We encourage a group run this day.

Afterwards, mobility.

We are taking into consideration that are athletes are prepping for Dogwood Canyon and we wanted to just have an active recovery day with a light run and mobility.

If it is raining or weather doesn’t allow us to go outside, then row or ski 2000 meters at a your pace.

 

 

 

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