WODS for the week of 4.21.2019

Happy Easter!

We want to wish all of the CFE community a Happy Easter Sunday and looking forward to a great week of running.


WODS for the Week of 4.21.2019


Short Interval Monday 4.22.2019 @5:30 pm


perfect 10

10 Rounds

200 m run; Rest 1:00 minute between intervals.

Workout Detail:

This will be a pretty fast and furious pace. Maintain the intensity on each run and get your rest in between each interval with breathing and recovery.

Workout Pace:

Focus on hitting your 200 meter intervals at or below your MILE PR pace.

Your Score:

Your score will be for total time.


Long Interval Thursday 4.25.2019 @5:30 pm


call culligan

2 Sets:

Each set will consist of the following.

400m Fast, 800m Easy

Rest :60 seconds

300m Faster, 600 Easy

Rest :60 seconds

200m Fastest, 400m Easy

Rest :60 seconds

100m Sprint, 200m easy.

You will rest 4 minutes after you complete the first set.

Workout Detail:

You will try to maintain meet your short interval paces.  This has a lot of meters involved so be prepared to run this day.

Your Pace:

Fast = Mile PR pace

Faster = 1-3 seconds below your Mile PR pace

Fastest = 3-5 seconds below your Mile PR pace

Sprint = All out effort up to 95% to 100%.

Easy = Conversational pace.

Your Score:

You will score each set separately, so two separate scores.

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