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.


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.


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.


WODS for the Week of 11.04.2018

Short Interval (Monday 5:30 PM)


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)


Your Pace:

All intervals you will maintain your MILE PR pace.


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)


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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