Workouts for the week of 6.26.2022

Monday 6.27.2022 @5:30 pm

Bike Sled Run EMOM

Forty Minute Running Clock:


Max Cals Echo bike

7:00 – 10:00 Rest

10:00 – 17:00

Push sled 50 feet, then pull sled back 50 feet. Use straps to pull back.

M=2×45; F=1×45, 1×25

17:00 – 20:00 Rest

20:00 – 40:00

Run 100m every minute for twenty minutes.

There are no prescribed paces on the runs. Just get them done within the time cap. If you need additional rest, then rest for one of the minute intervals.

Doing echo bike is without a doubt one of the best ways to improve your muscular endurance in a short amount of time as your body is constantly battling against resistance and develops anaerobic capacity (releasing energy within a small amount of time and the oxygen demand is surpasses the oxygen supply.)

The run intervals will be considered a speed endurance workout. The bike is intended to be anaerobic conditioning.

You will score total calories on the Echo Bike and total Feet Push/Pull.

There will be no scoring on the run intervals.

Thursday 6.30.22 @5:30 pm

"Four" Gone Conclusion

3 Sets:

3x400m Fast (Mile PR pace), :60 second walk.

Rest 2:00 B/T sets

You will score the workout for total time.

This will be considered a lactate threshold workout. Longer intervals at higher thresholds and less rest b/t sets.


Workouts for the week of 6.20.2022

Core Values

We have core values within our Endurance classes and we would like to thank our athletes for attending our classes and striving to get better everyday.

First and foremost, Keep Moving. No matter the workout or interval your running. Keep Moving forward.

Second, Never Quit. We are faced with trials and tribulation, but keep going. Don’t Quit.

Third, Never Give Up. Through thick and thin, don’t give up. Give the honest effort.

Lastly, Press On. Forget what is behind you, move forward and press on.

Thanks for the continued support of our program and classes.

Workouts for the Week of 6.19.2022

Monday, 6.20.2022 @5:30 pm

back squats 

We are going to start incorporating some strength endurance to help develop leg strength prior to our running workouts.

2×5 Work up with barbell and light weight.

2×3 Work up to 50% to 60% of your one rep max.

2×1 Work up to 70% to 80% of your one rep max.

If you don’t have a one rep max this will be a good opportunity to establish a baseline one rep max.

The Three Bears 

10 Sets:
150m run (Fast Pace)
150m Walk.

This will be a speed endurance type workout with fast paces equaling your MILE PR pace with your running intervals. Focus on recovery walks within 1.5 times your fast paces.

Example: :30 second interval; 1:15 Walking Interval.

This is similar to Goldilocks workout with sustained efforts on your recovery walks.

Score will be overall time and the rest times will be your recovery walks.

This will be a quick workout and focus on your recovery walk pacing. Each 150/150 interval should take approximately 1:45 to 2:30 per round.

Thursday 6.23.22 @5:30 pm

sticking point

5 Sets:
Each Interval will conducted on a 800 meter course. Run to the 800 meter turnaround (200/200) and then back to start line (400).

200m run as fast as possible or you can maintain.
200m Recovery Jog
400m as fast as possible or you can maintain.
100m Walk (This is included within your prescribed rest time)
Rest 3:00 between sets.

This will be a V02 Max workout with shorter intense intervals and more rest time.

This will be scored with five individual times for each round. Focus on maintaining consistent times. Focus on each fast interval time and maintain a :03-:05 second +/- for each 200/400m fast interval.

You will score your time at the end of the 400m interval. The 100m walk will be part of your three minute recovery time.


Hot and Humid!

With weather starting to heat up this week, be sure to hydrate and recognize the symptoms of heat exhaustion. Be sure to let a coach know if your feeling extra hot or flush.

Workouts for the Week of 6.12.22

Monday 6.13.2022 @5:30 pm


4 Rounds:

100m run

5 D.Ball Squats #70/30 (Perform squats on shoulder or in bearhugger position)

6/4 Cals Echo Bike

Rest 2:00

3 Rounds:

200m Run

5 D. Ball Squats #70/30

8/6 Cals Bike

Rest 2:00

2 Rounds:

300m Run

5 D. Ball Squats #70/30

12/10 Cals Bike

Rest 2:00

One Round:

400m Run

5 D. Ball Squats #70/30

24/20 Cals Bike.

You will complete this workout for total time. This will be considered a aerobic and strength style workout.

Thursday 6.16.2022@5:30 pm



Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

This workout will be for total time.

 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (“121231”).


Running Struggles?

Do you often feel like you have two left feet? We can help out and avoid those fears and hang ups about running. We aim to present and conduct challenging warm ups and running workouts every week, but we also adapt to each runners capabilities and capacity with scaling options for each workout we program. We would love to see your out there with us.

Is this how your runs turn out? Two left feet.

Workouts for the Week of 6.5.2022

Monday 6.6.2022 @5:30 pm

It's Possible 

3 Sets:
400m Moderate Pace
:10 sec rest or 50 meter recovery walk;
200m at Faster Pace
:10 sec rest or 50 meter recovery walk;
300m at Fast Pace
:10 sec rest or 50 meter recovery walk;
100m at Fastest Pace or Sprint.
Rest 3:00

This will be a Lactate Threshold workout with a higher volume sets and limited rest in between.

Focus on your paces and work up from moderate to fast paces at the end of each set.

You will score each set for time for three (3) separate scores. Try to maintain consistent times and paces on each set across the board.

Thursday 6.9.2022 @5:30 pm

Two Stroke 

1000 m Moderate Pace,
500m up to 3 min Easy Pace;
Rest 1:00
800m Moderate Pace,
400m up to 2 min Easy Pace;
Rest 1:00
600m Moderate Pace,
300m up to :90 seconds Easy Pace;
Rest 1:00
400m Moderate Pace,
200m up to :60 seconds Easy Pace.

This workout has 2 speeds moderate and easy.

The core focus in this workout is the moderate intervals. Pick an aggressive (& sustainable) speed that you can hold for all 3000m of moderate-paced intervals.

The easy intervals should be slow enough to allow partial recovery. Focus on getting control of your breathing during the initial 30sec of each easy interval.

Start getting your mindset prepared for your next moderate interval in the final 30sec of each easy interval. 🏃‍♀️