Category Archives: WOD’s

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”

Panther Run coming up 10/6! You don’t want to miss this awesome fall race with the biggest prize giveaway of any race in the Ozarks. All racers are entered into the drawing for over $17,000 in prizes. Come join Crossfit Endurance Springfield at the Panther run on the 6th and put your training and yourContinue reading “WODS for the Week of 9/24”

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!”

*********** 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”

A HUGE congrats to CF/CFE athlete Troy Caron who recently completed the Louisville full IM! Short Interval (Mon 5pm, Tues 10AM): (There WILL be CFE on Monday night as usual with Coach Chad!) 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on,Continue reading “WOD’s for the Week of 9/3”

  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”

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”

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”

Congrats to our Urban Orienteering race participants this past friday. Looks like you guys had a blast! Short Interval (Mon 5pm, Tues 10AM): 6 x 150 m/y Shuttle Sprint on 2:00 (Mark off 25 m. Complete 3 total laps (down and back = one lap) to equal 150 m. Rest remainder of 2:00 and repeat.  C2: 8Continue reading “WOD’s for the Week of 8/6”

2012 Olympic track and field events kick off this week on August 3rd…. tune in for some examples of amazing running form and skill! Short Interval (Mon 5pm, Tues 10AM):  Hill repeats on the bridge with 10 seconds rest x8. (Athletes will begin at the bottom and sprint up and over the bridge, rest 10secContinue reading “WOD’s for the Week of 7/30”