Happy Fourth of July! Celebrate America this week at CFE!

Celebrate America with CFE this week with our HERO WOD!

We will be celebrating America at Crossfit Springfield Endurance class this week. Our only class scheduled will be Monday, July 1, 2019.  There will be no class on Thursday, July 4th.

We also want to wish everyone a Happy 4th of July!


WODS for the Week of 6.30.2019


Monday, July 1, 2019


“SISSON”

HERO WOD

  • AMRAP in 20 minutes
  • 1 Rope Climb (15 ft) (if your unable to do rope climbs then you will either perform (5) Strict Pull Ups or (10) Jumping Pull Ups)
  • 5 Burpees
  • 200 meter Run
  • Wear a weight vest (20/14 lb) for Rx

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

The “Sisson” Hero WOD was first posted on CrossFit main site as the workout of the day for Sunday, January 31, 2016 (160131).


Thursday No Class. Happy Fourth of July!


WODS for the Week of 6.16.19

HERO WOD WEEK

Come join us this week for HERO WOD “Moszer”

In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

The workout was first posted by CrossFit Ice House (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer’s honor on Saturday, February 20, 2016.


Short Interval 6.17.19 @5:30 pm


gyst

3 ROUNDS:

RUN 300M – Fast Pace
1OO M – RECOVERY JOG
RUN 300 M – Faster Pace
200 M – RECOVERY JOG
RUN 300 M – Fastest Pace

REST 3:00 between round.

Workout Detail:

Focus on the paces and get a little faster each round. Use the recovery time to get a full recovery between intervals.

Your Score/Distance:

Total Time/3600 meters


HERO WOD THURSDAY 6.20.19 @5:30 pm


moszer

Image result for moszer wod

For purposes of equipment usage, please share boxes and kettlebells. You can utilize the outdoor rig for pull ups.

WODS for the Week of 6.9.19

Aloha!

We miss you Jenn C and hope your having a great time!  See you soon back on the mainland.


WODS for the Week of 6.09.19


Monday Short Interval 6.10.19 @5:30 pm


its runday

Two Rounds:

Run 500m Moderate

Rest 2:00 minutes

Run 400 Fast

Run 300m Faster

Rest 2:00 minutes

Run 200m Fastest

Rest 2:00 minutes then repeat.

Workout Details:

When it says to go FASTER for each one – that means the speed of your actual PACE (how quickly you are moving) gets faster. Not just the time of each distance. So push the PACE faster on each one.

Score/Distance:

Total Time (including Rest)/2800 meters.

Goal:

As always – it’s not about your score – it’s holding proper pace. Work to have Round 2 paces match Round 1 paces.


Thursday Long Interval 6.13.19 @5:30 pm


dont go too fast

2 Miles Easy

Rest 3:00 minutes

Two Rounds

Sprint 40 meters

Full Rest and Recovery between sprints.

Full Rest and Recovery between sprints.

Then

Post running ABS with Culligan 😉

Workout Detail:

You will run two miles easy then end with sprints at your pace and recovery.

Score/Distance:

Two Mile Time/3400 meters

Goal:

Don’t go to fast. This is meant to just to get you running easy for 2 miles straight. Keep the same pace throughout. A pace that is easy and SUPER sustainable. Going all out is NOT part of the program and will actually throw you off for the intended training stimulus.

 

WODS for the Week of 6.2.2019 New Twelve Week Program Cycle

Death of Winter!

We have finally kicked the cold spring and winter and moving forward to hot temps. Be sure to be hydrated as we move forward to the hotter months.

We are looking to kick off a dedicated twelve week cycle of programming to get you back into summer shape.  We will end the twelve week cycle with a Mile Time Trial.

Stay Tuned and check out our programming for the next twelve weeks.


PACING CHART

Take a look at a refresher pace chart that you can use for reference for our workouts.

EASY: 60 to 70%:  SUSTAINABLE AND VERY COMFORTABLE

M O D E R AT E : 7 5 – 8 0 %:  SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

FAST: 85-90%:  UNCOMFORTABLE BUT SUSTAINABLE (MILE PR PACE)

FASTER: 90-95%:  UNCOMFORTABLE BORDERING ON UNSUSTAINABLE

FASTEST: 95-100%:  EXTREMELY UNCOMFORTABLE AND UNSUSTAINABLE

SPRINT:ALL OUT PACING


WODS for the Week of 6.2.2019

Week One Cycle


Short Interval 6.3.2019 @5:30 pm


speed racer

Workout Detail:

Run 800m Moderate

Rest :45 seconds

Run 200m Fast

Rest 2:00 minutes

Run 600m Moderate

Rest :45 seconds

Run 200m Fast

Rest 2:00 minutes

Run 400m Moderate

Rest :45 seconds

Run 200m Fast!

GOAL= Don’t worry as much about total time. Try to match all 200 meter FAST times.
Do not mess up paces to improve score.

Your Score/Distance:

Total Time including Rest.

This workout is 2400m total.


Long Interval 6.6.2019 @5:30 pm


juggernaut

Run 1000m Moderate

Rest 3:00 minutes

Run 1000m Easy

Rest 2:00 minutes

Run 1000m Moderate.

Rest 3:00 minutes.

Straight Into:

4 Rounds

100m Sprint

100m Walk.

NO REST BETWEEN. GO RIGHT
FROM WALK INTO NEXT SPRINT.

Workout Goal:

Don’t mess up paces to get a better score. Hit those SPRINTS hard!
Try to have them all be the same time.
Learn how to SPRINT and recover to
SPRINT again when you are already
fatigued.

**This workout teaches us how to sprint
the last 400 Meters to finish off strong
at the end of our race when our legs and
systems are already fatigued!

Your Score/Distance:

Total Time including Rest.

This workout is 3800m total.