Welcome Graham Smitham to CFE!

We want to welcome Graham as our newest Crossfit Springfield Endurance coach! Graham has been a proponent of our programming and has been a consistent participant in our classes through the years. We are excited to have Graham join our group and we are certain the community will embrace him with open arms.

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Guess Who’s Back?

We are looking forward to running again outside at our normally schedule class times of Monday/Thursday night at 5:30 pm.

Come join us out on the back lot for a great week of programming, friendship and community.

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Short Interval Monday 5.18.20 @5:30 pm

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runaway train

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Thirty-Three Minute Running Clock:

0:00 - 6:00

400m Run (Fast Pace)

100 m Jog

300 m Run (Fast Pace)

6:00 - 12:00

400m Run (Fast Pace)

100m Jog

300m Run (Fast Pace)

12:00 - 17:00

300 meter run (Fast Pace)

150m Recovery Jog

150 Meter Sprint.

17:00 - 22:00

300 meter run (Fast Pace)

150m Recovery Jog

150 Meter Sprint.

22:00 - 26:00

200 meter Run (Fast Pace)

100m Recovery Jog

100 Meter Sprint

26:00 - 30:00

200 meter Run (Fast Pace)

100m Recovery Jog

100 meter Sprint

30:00 - 33:00

Shuttle run to the 25 meter mark and back; 50 meter mark and back; 75 meter mark and back; and finally 100 meter mark and back.

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Thursday Long Interval 5.21.20 @5:30 pm

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homework

1×1000 meter jog; rest :60 seconds;

2x500m; rest :60 seconds between each effort;

1x800m jog, rest :60 seconds;

2x400m; rest :60 seconds between each effort;

1x600m jog; rest :60 seconds;

2x300m; rest :60 seconds between each effort;

1x400m jog, rest :60 seconds;

2x200m, rest :60 seconds between each effort.

Done.

We last ran this the week of 3.11.2018 for reference. All runs will be at a moderate pace minus the jogs.