WOD’s for the Week of 12/10

Short Interval (Mon 5pm, Tues 10AM):  8×300 on 2:00 C2:  8×375 on 2:00 Long Interval (Thurs 10AM, Thurs 5PM): “Clovis .33″ run 3 miles 50 burpee pull-ups (partition run and burpees as desired) C2: “Clovis .33” row 3 miles 50 burpee pull-ups, partition row and burpees as desired.  Long Run (not coached, ideally done on the weekend for the athleteContinue reading “WOD’s for the Week of 12/10”

WOD’s for the Week of 12/3

Congrats to CFE Coach KT on her “Prettiest Pose” Woddy this weekend at the first annual Woddy Awards! Short Interval (Mon 5pm, Tues 10AM): 10 burpees sprint 100M, 9 burpees  sprint 100M, 8 burpees sprint 100M …….. C2: 10 burpees row 150 meters, 9 burpees row 150 meters, 8 burpees row 150 meters…….. Long Interval (Thurs 10AM,Continue reading “WOD’s for the Week of 12/3”

WOD’s for the Week of 10/22

  A huge congrats and high five to CFE Coach KT on taking first place in her age division this past weekend at Dogwood! Short Interval (Mon 5pm, Tues 10AM):  4-8 x 400m, rest 1:30, hold within 3-5 seconds C2:  4-8 x 400m, rest 1:30, hold within 3-5 seconds Long Interval (Thurs 10AM, Thurs 5PM):  2-6 x 1000m,Continue reading “WOD’s for the Week of 10/22”