CFE SLAYS ADVENTUREMAX TRAIL RACE… LIKE BOSSES!!!! Summer Rund 2nd Place–10K, Jerry Stewart 2nd Place–Half Marathon, Barb Wallace 3rd Place–10K, Claudia Coder 2nd Place–10K This Week’s WODs *Cycle U/Week 4 of 12* Short Interval (Monday 5:30pm): “Dragging” 3 SETS: 3 x 30m MAX effort sled push or pull sprints (185lbs/135lbs), with 1:00 rest betweenContinue reading “WODs for the Week of 10/15/17”
Category Archives: News
WODs for the Week of 10/8/17
The Countdown is ON… This Week’s WODs *Cycle U/Week 3 of 12* Short Interval (Monday 5:30pm): “FAST” 3 x 100m with 1:00 rest between reps 3 x 150m with 1:30 rest between reps 3 x 200m with 2:00 rest between reps WOD Notes: All intervals should be performed at your 400m PR pace. IfContinue reading “WODs for the Week of 10/8/17”
WODs for the Week of 6/11/17
This Week’s WODs *Cycle S/Week 10 of 12* Short Interval (Mon 5:30pm): “Backhand” Part 1 2 Sets: 500m at moderate/fast pace, no rest, 500m at easy pace, no rest, 400m at moderate/fast pace, no rest, 400m at easy pace, no rest, 300m at moderate/fast pace, no rest, 300m at easy pace, REST 3:00 Part 2 4 xContinue reading “WODs for the Week of 6/11/17”
WODs for the Week of 5/14/17
This Week’s WODs *Cycle S/Week 6 of 12* Short Interval (Mon 5:30pm): “Dangle” 4 sets: 200m FAST, 100m easy 200m FAST, 100m easy 200m FAST, 100m easy Rest 4:00 Coach Jen C’s Note: Remember the framework of the VO2 Max methodology…lower volume, shorter intervals, higher intensity, more rest between efforts. WOD Notes: Your 200s must be FAST.Continue reading “WODs for the Week of 5/14/17”
WODs for the Week of 4/2/17
This Week’s WODs *Cycle R/Week 12 of 12* Final Week!!! Short Interval (Mon 5:30pm): 1-MILE TT (We’re going to test this one out front tonight) <<Recover>> “Not My Problem” 6 Sets: 50m HEAVY max effort sled push sprint <no rest> Run 200m at FAST pace Rest 3:00 between sets WOD Notes: Ditch your sled at the 50mContinue reading “WODs for the Week of 4/2/17”
WODs for the Week of 1/1/17
NEW YEAR…NEW OPPORTUNITIES!!! WOW!!! Just thinking back on how far our program has come, and how much you all have achieved in this last year is…simply AMAZING!! We (your coaches) have a few things we’d like to share with you, as we begin this new year–together. From Coach BRice… You are only as good asContinue reading “WODs for the Week of 1/1/17”
WODs for the Week of 11/20
This Week’s WODs *Cycle Q/Week 5 of 12* Short Interval (Mon 5:30pm): TWO WODS!!! “Projection” Run 60 seconds, controlled maximal effort Rest 3:00 Run 60 seconds, at max effort “Confession” 5 sets: 80m sprint@ 98% effort (retain form) 20m slow down (from sprint to farmer’s carry) 100m heavy farmer’s carry sprint (50lb/35lb DB) 200m easy recoveryContinue reading “WODs for the Week of 11/20”
WODs for the Week of 10/30
Summer, Melissa, Jeremy, and Ash…Taking on Last Week’s “Pinch & Inch” This Week’s WODs *Cycle Q/Week 2 of 12* Short Interval (Mon 5:30pm): “Fifty 50” 5 sets: 4 x (50m easy recovery jog, 50m sprint) with NO rest between reps Rest 3:00 between sets Total Distance: 2000m Methodology: Speed Endurance Scoring: WOD is for total time WOD Notes—YourContinue reading “WODs for the Week of 10/30”
WODs for the Week of 8/14
This Week’s WODs *Cycle P/Week 3 of 12* Short Interval (Mon 5:30pm): “Roundabout” 2 sets: 200m fast/sprint pace, 500m easy pace; rest 10 seconds 200m fast/sprint pace, 400m easy pace; rest 10 seconds 200m fast/sprint pace, 300m easy pace; rest 10 seconds 200m fast/sprint pace, 200m easy pace Rest 4:00 Methodology: Lactate Threshold Total Distance: 4400m Scoring: ScoreContinue reading “WODs for the Week of 8/14”
WODs for the Week of 7/24
The Sun Sets on Another AMAZING Games Season! photos courtesy of The CrossFit Games Katrin Davidsdottir and Mathew Fraser…FITTEST ON EARTH!!! This Week’s WODs *Cycle O/Week 12 of 12* Short Interval (Monday 5:30pm): TIME TRIAL TESTING–1 mile <<Recover>> “Big Wednesday”– 5 Rounds: run 200m at FAST pace, 30 sec rest, run 300m at FAST pace, 100m walk TotalContinue reading “WODs for the Week of 7/24”
Proximal Endurance 