WODS for the week of 7.28.19

Farewell Mr. Loza!

We will miss  you Michael. Your not only a great athlete and competitor, but your also a very humble and gracious soul. We will miss you, but we know you are bound for great things in your life. Godspeed.

This Monday will be Michael’s final CFE wod. He has been doing our classes for awhile and he always runs hard and is encouraging to others. Please join us as we say farewell.


WODS for the Week of 7.28.19


Monday Short Interval 7.29.19 @5:30 pm


hasta luego

400 m Run

30 Overhead lunges with 45lb/25lb plate (Left is 1, Right is 2…..)

100m Overhead Plate Carry with 45lb/25lb plate.

400 m Run

25 Air Squats with 45lb/25lb plates

100m Overhead Plate Carry with 45lb/25lb plate.

400 m Run

20 Thrusters with 45lb/25lb plate.

100m Overhead Plate Carry with 45lb/25/lb plate.

400m Run

15 Ground to Overhead with 45lb/25lb plate.

400m Run

10 ????????????????????

100m Overhead Plate Carry with 45lb/25lb plate.

Done.


Thursday Long Interval 8.1.19 @5:30 pm


back forty

This workout will be in two parts.

Part 1:

Start line will commence on street at the north entrance corner in front of gym. The course will be from past Sky Zone to Stop Sign. Hang Right down Woodland St. all the way to Austin St. You will hang a right at Austin St. all the way to Sunset. Then you will commence back to the CFE Start line at the gym.

Rest 3:00 minutes.

Part 2: Run same course but go back the opposite way and finish back at the north entrance corner of gym parking lot.

Score: You will have two separate scores. Rest will not be included in your score.

Goal: Learning to pace and not come out to hot, finishing strong.  The main goal is to focus on your pace and match your times within :05 seconds (+ or -) of each run.

 

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