Happy New Year! Welcome to Proximal Strength Endurance

Happy New Year!

Welcome to Proximal Strength Endurance 

Proximal Strength Endurance is designed to offer an organized, scheduled endurance class to ALL athletes regardless of fitness level or running ability, that will focus on improving overall speed, endurance, stamina, and health through implementation of a structured, interval-based training program. Endurance is offered on Mondays and Thursdays at 5:30pm. We meet in the far back corner of the gym for a WOD briefing, then head out to the back lot for the workout.

Coaches Profiles


Graham Smitham

I’m a lifelong athlete and competitor. Growing up in Dallas, Texas I came to Springfield in 2010 to swim at Drury University. I graduated in 2014 with my degree in Biology and Exercise Science, and became a Certified Strength and Conditioning Specialist through the NSCA. The competitive side of CrossFit is what first drew me in, racing the clock and the people around me to post the highest scores, but now my competitive focus is having the best form in the gym. My goal in each class I coach is to help our members move better to build stronger more resilient bodies, whether it be for a competition or life!

Brian Rice

I was a regular athlete in high school, but was always competitive. My fitness journey started in 2011 at CrossFit Springfield. I immediately developed a passion for this community and instantly was hooked with the variety and frequent challenges which tweaked my competitive side. In 2012, my journey started with running and endurance classes. It was never a regular part of my training regimen, but I soon discovered the benefits. They soon became a staple in my weekly programming and helped me develop into a much more well-rounded athlete and boosted my overall fitness level. I have achieved a few accolades in my journey, but none more rewarding then when I started coaching in April 2016 with endurance classes and eventually into group led workouts. My goal as a coach is always to put the athlete first and give my full attention to their needs and goals. I like to encourage and push my athletes to give a honest effort every class. God has given me an opportunity to serve and help others and I am very blessed to be a part of this great community. Our community is a tight-knit group and I am grateful to be able to coach our members everyday. I have witnessed great things and accomplishments with my athletes. It’s truly awesome to experience there happiness and successes. Keep Moving Never Quit Never Give Up Press On Philippians 3: 13-14

WODS for the Week of 1.3.21

Monday 1.4.21 @5:30 pm


Coach Warm Up and Pose Running Drills,


10 sets x 300 meter run (Goal Pace is :90 seconds to 2:00 minutes)

Rest 2′ between sets.

Workout Detail:

You will try to hit your paces each set. This will challenging but there is a full two minutes rest. Take each set and set your goals.  The goal pace will be based on a eight minute mile pace.

This will be a V02 Max workout.

Workout Hints:

Get full recovery between your intervals. Hit your paces and focus on staying consistent throughout.

Your Score:

Total Time

Thursday 1.4.21 @5:30 pm

hard charging

5 Rounds:

400m at moderate pace (Goal is 2:30 to 2:00 minutes)

100m at easy pace

200m at fast pace (Goal is under :60 seconds)

100m at easy pace


Rest 2:00 between rounds

Workout Detail:

This workout is structured to provide less rest between reps, disallowing complete recovery between reps. The total distance is 4500 meters.

Workout Hints:

You must strive to keep from “red-lining” too early in the round in order to meet your paces throughout the workout.

Your Score:

You will score each round separate for five separate scores.


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