Merry Christmas from Crossfit Springfield Endurance!

Merry Christmas and Happy New Year!

The coaches at Crossfit Springfield would like to thank everyone for another great year and looking forward to 2020.  Come join us this week for the annual 12 Days of CFE workout.  This will be our only scheduled class this week.  Looking forward to seeing everyone this Monday night.


Monday December 23, 2019 @5:30 pm


12 days of CFE

There will be a fifty minute time cap.

You will perform the movements as the song sounds. 1, then 2 to1, then 3 to 2 to 1 and so on……..

On the First Day of CFE Coach Jenn C. said to me, 100 meter run.

On the Second Day of CFE Coach B. Rice said to me, 2 Devils Press. (rX 40/25)

On the Third Day of CFE Coach Allison said to me, 3 DB Thrusters. (rX 40/25)

On the Fourth Day of CFE Coach Jenn C said to me, 4 burpees.

On the Fifth Day of CFE Coach B. Rice said to me, 5 Push Ups.

On the Sixth Day of CFE Coach Allison said to me, 6 Box Jump Overs. (rX 24/20)

On the Seventh Day of CFE Coach Jenn C. said to me, 7 Air Squats.

On the Eighth Day of CFE Coach B. Rice said to me, 8 Calories Ski.

On the Ninth Day of CFE Coach Allison said to me, 9 Walking Lunges (L1/R1 and so on)

On the Tenth Day of CFE Coach Jenn C said to me, 10 Calories Assault Bike.

On the Eleventh Day of CFE Coach B. Rice said to me, 11 D Ball Clean over the shoulder (100/70) Scaled use 30/25/20 wallballs.

On the Twelth Day of CFE, Coach Allison said to me, 120 Double Unders. (Scale 200 singles).

WODS for the Week of 12.15.19

Good Luck Alex!

Crossfit Springfield Endurance is recognizing athlete,  Alex Tharp.  Alex ships off to Ft. Benning, GA for twenty two (22) weeks in order to complete basic infantry training with the Army.   After his basic training, Alex’s goal is completing eight (8) weeks of RASP (Ranger Assault Program).  His ultimate goal is to complete Airborne School and further his military career as US Army Ranger.  Alex’s father was a military veteran.  Alex wants to follow in his father’s footsteps and achieve a lifelong goal to be in the Army and serve his country.  We admire Alex for the desire and dedication to serve our country.   Alex works hard every endurance class and has no quit.  He has been attending classes since the summer with a goal to get into shape for his upcoming training. Due to the fact he was often ahead of everyone else, we only saw his back during the workout. Good Luck Alex.  We commend you and wish you the best in your journey and travels.


WODS for the Week of 12.15.19


Monday 12.16.19 @5:30 pm


allisons road

Five Minute AMRAP:

700 meter Row

7 Burpees Over Rower

25 Double Unders

Rest 3:00

For Time:

30/24 Calories Assault Bike

Rest 3:00

Five Minute AMRAP

500 meter Row

5 Burpees Over Rower

25 Double Unders

Rest 3:00

For Time:

20/15 Calories Assault Bike

Five Minute AMRAP

300 meter row

3 Burpees Over Rower

25 Double Unders

Rest 3:00

For Time:

15/12 Calories Assault Bike

Done.

Score: Each AMRAP separately, as well as total time for each bike interval.


HERO WOD Thursday @5:30 pm


The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor.  In honor of our service members during the holiday season.

WODs for the Week of 12.8.19

POST Woddy’s got you down and out?

Maybe a little too much festive cheer at the 2019 Woddy’s? We know how to sweat it out. We are looking to blowing out the holiday cheer from the Woddy’s. Come join us this Monday.


WODS for the Week of 12.8.19


Monday Short Interval 12.9.19


CFE 3,2,1..........Go!

Thirty One Minute Clock:

0:00 – 3:00: 24/18 Calories Ski Erg

3:00 -6:00: 150 Double Unders (Scale with 200 singles)

6:00- 9:00: 30/20 Calories Assault Bike

9:00 – 12:00: 15 Devils Press 40/25

12:00 – 15:00:  300 meter run

15:00 – 17:00: 18/12 Calories Ski Erg

17:00 – 19:00: 100 Double Unders (Scale with 150 Singles)

19:00 – 21:00: 20/10 Calories Assault Bike

23:00 – 25:00: 10 Devils Press 40/25

25:00 – 26:00: 12/6 Calories Ski Erg

27:00 – 28:00: 50 Double Unders (Scale with 100 singles)

28:00 – 29:00:  10/5 Calories Assault Bike

29:00 – 30:00: 5 Devils Press 40/25

30:00 – 31:00: 100 meter run

You will score each run interval in Wodify.


Long Interval Thursday 12.12.19


cindi special

Fifteen Minute Clock:

5 Thrusters 95/65

5 Burpee Pull Ups

200 meter run = 2 reps

30 Double Unders

Rest Four Minutes.

Fifteen Minutes:

5 Power Cleans 95/65

5 Front Squats

5 Shoulder to Overhead

200 Meter Run= 2 reps

Total Score will be total amount of rounds and reps.

 

WODS for the Week of 12.1.2019

December Crossfit Springfield Endurance Schedule!

With the busy month of December upon us we want to pass on our December Schedule to end the year.

December Schedule:

Monday, December 2- Normal Class

Thursday, December 5- Normal Class

Monday December 9- Normal Class

Thursday, December 12 – Normal Class

Monday, December 16 – Normal Class

Thursday, December 19- HERO WOD

Monday, December 23-12 Days of CFE with CFE Coaches Jenn C; Allison M; and B Rice.

We will not be having our normal schedule classes December 26-January 1. We will return to normal programming on Thursday, January 2nd.

Have great month and looking forward to the many blessings of the season.


Monday, December 2, 2019 @5:30 pm


fourget this

Thirty Minute Clock:

Six Rounds (Four Minutes of Work)

Two Minutes: Run 300 meters.

Two Minutes: As many calories in the two minute time frame on the Assault Bike.

Rest :60

Repeat

Your score will be the total amount of calories.


Thursday, December 5, 2019


cardio party

Thirty Minute AMRAP:

600 meter run

40 Double Unders

20 Push Ups

10 Burpees