Week of 2.27.2022

It’s been a cold February with some nice and wintry days mixed together. We hope to get over the cold stretches and move into some better days ahead. As the weather warms up and we get close to time change, we will start having more consistent outdoor classes. As for the beginning of March, we will continue to sprinkle in some outside runs along with our indoor assault runners.

February Burpee Challenge!

As we finish up the month of February, we will re-do the 100 burpees for time on Monday, February 28th. If you remember your previous time, then the goal is to try to beat the time. Good Luck. This will be posted on Wodify for you to score tomorrow.

Programming for the Week of 2.27.2022

Monday 2.28.2022 @5:30 pm

Get Little Closer 

This will be a twenty-four (24) minute workout.

12 Sets:

1 Minute ON (Fast Pace)

1 Minute OFF (Rest)

Outdoor Run Course:

This workout is best performed on and out and back route.

One Set =2 minutes. There will be 12 minutes of fast running.

After running 1 minute, mark your forward progress, rest 1 minute, and run back to original starting point. The goal is to match or beat your previous interval ran.

How to pick the correct intensity: Target a 90% max effort. Feel fast but controlled. Continue to optimize your intensity (faster or slower) based on you feel during the 2nd interval. You should have your pace settled before finishing the 3rd interval.

Inside Run Course:

Run 1 Minute ON (Fast Pace), after completion of run, look at meters ran.

Step off runner and rest :60 seconds.

Reset your runner.

You will attempt to match or beat meters ran from the previous interval.

Once you have achieved the meters ran, then commence into a walk on the runner to close out the interval until the next rest period.

You will have two scores for this workout.

Score 1: Longest Meters Run (There will be six (6) 1:00 minute intervals)

Score 2: Slowest Interval Time (There will be six (6) intervals for time)

This is a speed workout.

Thursday 3.3.2022 @5:30 pm

Almost 500

1x (320m Fast, 160m Easy)=480 meters on Assault Runner

Rest 1 min,

2x(320m Fast, 160m Easy)=960 meters on Assault Runner

Rest 2 min,

3x(320m Fast, 160m Easy)=1440 meters on Assault Runner

Rest 4 min,

4x(320m Fast, 160m Easy)=1920 meters on Assault Runner

Run Sequence for the Workout:


Goal is for your Fast Interval Time=Easy Interval Time throughout the workout. The easy interval will be a combination of walk/jog.

Example: You run 320 in :90 seconds, then your easy interval must equal :90 seconds. Get as close as you can on each interval.

The total meters for the workout is 4800 meters or approximately 2.98 miles.

You will score for total overall time.

This would be considered a V02 Max Workout.


We honor our heroes and service personnel this week for our monthly HERO WOD. This month we honor “Jerry”.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Workouts for the Week of 2.20.2022

Monday, 2.21.2022 @5:30pm

East Bound and Down 


1x 150m 90%

1x 150m 95% (or your estimated workout pace)

Rest: 150m walking back to start between efforts.


4x(150 Fast; 150 easy walk/jog)

Score this round.

Rest 5:00

10x(150 Fast;150 easy walk/jog)

Score this round.

The fast pace should be at a Mile PR pace or faster. Focus on recovery walks or jogs.

You will score the workout for total time in each round.

Burpee Challenge Day 14

Seven Minutes:

Perform seven (7) burpees.


Thursday 2.24.2022


Burpee Challenge Day 17

85 Burpees. Perform in small chunks and keep moving.


Workouts for the Week of 2.13.2022

Monday 2.14.2022 @5:30pm

are you experienced?

Recreational Distance:

3x300m , 1x800m, 2x400m.

Experienced Distance:

4x300m, 2x800m, 3x400m.

Each athlete will pick wither the recreational distance or experienced distance. Base this on your present running level.

Shoot for a fast pace to moderate pace. Go with feel. If your feeling good push the pace.

The rest between intervals is 1:1 (work to rest)

300m runs will be inside runner, 800m runs outside, 400m runs alternate b/t outside and inside.

This will be considered a lactate threshold workout.

The score will be for total time.


Burpee Challenge Day 7=35 burpees.

Thursday 2.17.2022 @5:30pm

short timer 

Twenty-Eight (28) Minute Running Clock:

This will be programmed on inside runners.

This will be run walk format.

Round 1: Four Minutes.

:15 Run/:45 Second Walk

:30 Run/:30 Second Walk

:45 Run/:15 Walk

:60 Run.

2:00 Walk.

Round 2: Four Minute Interval

:60 Run

:15 Walk/:45 Run

:30 Run/:30 Walk

:45 Walk/:15 Run

2:00 Walk

Round 3: Four Minute Interval

:15 Run/:45 Walk

:30 Run/:30 Walk

:45 Run/:15 Walk

:60 Run

2:00 Walk

Round 4: Four Minute Interval

:60 Run

:15 Walk/:45 Run

:30 Walk/:30 Run

:45 Walk/:15 Run.

2:00 Walk

Round 5: Four Minutes.

You will run entire four minutes for a recovery jog.

This will be an aerobic threshold workout.

You will score total calories and meters for the entire duration of run and walk sequences.


Burpee Challenge Day 10=50 Burpees for time.

Groundhog Day!

Needless to say winter is here and regardless of what a groundhog says it will be cold for a few more weeks.

Are you looking for a challenge? Different programming options? Is your programming kind of like Groundhog Day.

Come check us out. It’s February now and the resolution crew is out the way. We offer challenging workouts and would love to see new faces. We offer our classes on Monday/Thursday evenings at 5:30 pm.


This month we will be doing a simple challenge. Starting on February 7, 2022 you will do 100 burpees for time to establish a baseline time. At the end of the month, you will retest.

Starting on Tuesday, February 8th perform 5 burpees.

Each successive day after, add 5 burpees per day.

We will retest 100 burpees for time on Monday, Feb 28th, 2022.


Monday, 2.7.22 @5:30 pm


Three Rounds:

20 Cals Assault Runner

25 Foot Alternate Walking OH Lunges w/DB (40/25). Scaling option would have each athlete do lunges with Med Ball.

300 Meter Outside Run

25 Foot Alternate Walking OH Lunges w/DB

20 Cals Assault Runner

Rest 1:00 B/T Rounds

You will score for total time.


100 burpees for time. There will be a ten minute time cap.

Thursday, 2.10.22 @5:30 pm

watts happening

2 sets:

There will be thirty three minute running clock.

Set 1:

4 Minute Run: 0:00-4:00

Maintain your pace on the runner in between 650 -800 watts for a four minute interval. Record total meters.

Rest 2:00 (4:00-6:00)

3:00 Minute Run: (6:00-9:00)

Maintain your pace on the runner in between 800-900 for a three minute interval. Record total meters.

Rest :90 (9:00-10:30)

2:00 Minute Run (10:30-12:30)

Maintain your pace on the runner in between 900-1000 for a two minute interval. Record total meters.

Rest 1:00 (12:30-13:30)

1:00 Minute Run (13:30-14:30)

Maintain a pace above 1000 watts for a one minute interval. Record total meters.

Rest :30 (14:30-15:00)

:30 second run. (15:00-15:30)

This is max effort sprint. Maintain a pace above 1100 watts or higher.

Rest until the 18:00 minute mark on the clock. Score your total meters for Set 1.

Set 2:

At the 18:00 minute mark, you will have fifteen (15) minutes to run the amount of combined meters ran in set 1. This will be for total time.

This is designed to work on slower paces up to faster paces using the runner watts reading on the monitor. The goal is to stay within each prescribed watts for each interval.

This will be a lactate threshold workout.

There will be two scores. Set 1 total meters ran. Set 2 will be for total time.