WODS for Week of 3.29.20

CFE at Home.

Here are our workouts for this week.

WOD 1:

6-10 300 meter runs.

Hold 2-3 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

2:00 minute rest between intervals.

Goal is six intervals. If you want a further challenge and additional work, then advance up to 10 intervals.

WOD 2:

4-6 800 meter runs.

This will be at a moderate to fast pace.

3:00 minute rest between intervals.

Goal is four intervals. If you want a further challenge and additional work, then advance up to 6 intervals.

Enjoy your runs this week.

WODS for the Week of 3.22.20

Never Quit!

Leadership can be defined with personal accolades or accomplishments. What happens when a leader is faced with adversity?  Do they recoil? Give Up?

A leader gives confidence to everyone we will endure and conquer. A leader encourages and loves his community with all of his heart.  A leader recognizes a community is a sum of all it’s parts.  A leader demonstrates and reflects his faith in God.

During these adverse times, we can choose to back down as a community, or press on.

I choose to press on.

Philippians 3:13-14 (NLT)

13 No, dear brothers and sisters, I have not achieved it,[a] but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, 14 I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.

WODS for the Week of 3.22.20

This a bit of a change in our programming and we won’t be meeting at our regular times. During this time, we will continue to program running workouts that you can perform on your own time during the week.  We hope to jump on the bandwagon and make this a joint effort with our awesome gym at Crossfit Springfield.

Workout #1:

12×200 meters = .125 miles or 12x :50 second run.

Rest :60 seconds between intervals.

I would recommend marking your meters if your able too or run :50 seconds.

If your running meters, focus on hitting the same pace each interval.

If your doing the :50 second interval, focus on hitting the same distance each time.

Workout #2:

4 Sets:

Run 400 meters or :90 seconds at a fast pace

Rest 1:00

Run 300 meters or :45 seconds at a fast pace.

Rest 1:00

Run 200 meters or :60 seconds at a fast pace.

Rest 1:00

Run 50 meters or :15 second sprint.

Walk or rest 3:00 minutes between sets.

Fast Pace=Mile PR pace.

These workouts can be ran in the prescribed meters or in a time capacity.

We don’t want to complicate or make this an exact science, but find an area to run and mark your meters or run in the time caps.


WODS for the Week of 3.15.20

Community Effort!

The good and bad of the world sometimes can bleed into our normal everyday routines.  Lets be fearless in the face of adversity, but we also must not be careless.

As a community, we must do our part and be proactive in the things we can control.  Please be diligent in keeping our equipment clean and disposing of our towels appropriately.

This season will pass and let’s continue to control the what we can control to make our gym cleaner and the prevention of spreading the virus.

WODS for the Week of 3.15.20

Monday 3.16.20 @5:30 pm

simply irrestible

For Total Time:

Buy In: 400 meter run

Ten Rounds:

10/7 Calories Assault Bike

10 Devils Press (40/25)

Buy Out: 400 meter run

HERO WOD Thursday 3.19.20 @5:30 pm

gi jane

“G.I. Jane” was originally posted by CrossFit on the Main Site, but not as the workout of the day. It was posted as a video accompanying a different WOD from July 19, 2007.

In the video, Greg Amundson, one of the original CrossFit firebreathers, completed the now-classic benchmark workout at CrossFit Santa Cruz and finished in 10:17.

WODS for the Week of 3.8.20

Daylight Savings Time!

Its our favorite time of the year when we can start running and having a little more daylight to get our WODS programmed and completed every week.

Did you set your clock back?

WODS for the Week of 3.8.20

Monday 3.9.20 @5:30 pm

brush rinse repeat

30 Minute Clock:


Assault Bike Calories


After each round run 200 meters.

Each athlete must jump up and touch either the pull up rig or muscle up rings.

Females use low to medium bar.

Males use medium to high bar.

Your score will be highest rounds and reps achieved in the time cap.

Thursday 3.12.20 @5:30 pm

bridge repeats

There will be a twenty-five minute running clock. Each athlete will attempt to achieve as many reps as possible within the time cap.

Over and Back will be considered two reps.

Total Score will the amount of reps you run. If you get past the halfway mark at the completion of time, this will be considered a full rep.