WOD’s for the Week of 10/1

Short Interval (Mon 5pm, Tues 10AM): 10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other C2: 10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other Long Interval (Thurs 10AM, Thurs 5PM):  3 – 6 x 800m w/ 3 min rest, hold each split withinContinue reading “WOD’s for the Week of 10/1”

WOD’s for the Week of 9/17- CFE Total Week!

Thanks to all those who came out on Saturday morning for our first CFE HOA Training Clinic. We had an awesome turn-out and got to share CFE with many new faces. We are looking forward to our next clinic this Sat 9/22 8AM-9AM. Check the blog Friday to see Saturdays first team/partner WOD.   “EnduranceContinue reading “WOD’s for the Week of 9/17- CFE Total Week!”

WOD’s for the Week of 9/10

*********** CFE HOA Training Clinics  Start THIS SATURDAY !!!!!!! Are you signed up? Registration closes Friday!!! Get signed up at the front desk of either gym. This Saturday we will kick things off with a two hour clinic starting at 7AM where we will spend time reviewing the basics of Crossfit Endurance and teaching proper running form.Continue reading “WOD’s for the Week of 9/10”

WOD’s for the Week of 8/27

  Short Interval (Mon 5pm, Tues 10AM): “Sprints Gone Bad” Both Partners must complete each station before moving on to the next exercise: 8 Rounds of… 5-10-5 Shuttle Run 25 Meter Band Resisted Sprint 100 Meter Sprint 100 Meter Backwards Run 100 Meter Buddy Carry (Each athlete carries their buddy 100 Meters) Rest 60 Seconds  C2: 8Continue reading “WOD’s for the Week of 8/27”

WOD’s for The Week of 8/20

Congrats to Anna Algeo and Leslie Gloe for completing the Lulu 1/2 marathon and scoring some sweet new fashions in Vancouver,BC last weekend! Short Interval (Mon 5pm, Tues 10AM):  8 x 300m, rest 2:00, hold splits within 2-3 seconds  C2: 6 x 500m, rest 2:00, hold splits within 2-3 seconds  Long Interval (Thurs 10AM, Thurs 5PM):Continue reading “WOD’s for The Week of 8/20”

WOD’s for the Week of 8/13

CFE representing at The Tiger Tri this weekend! Congrats to Amy who took first in her age group! Short Interval (Mon 5pm, Tues 10AM):  10x30sec max effort, Rest 2:00 post distance to comments  C2: 10x30sec max effort, Rest 2:00 post distance to comments  Long Interval (Thurs 10AM, Thurs 5PM):  3 x 1M TT, rest 4:00 C2: 3Continue reading “WOD’s for the Week of 8/13”