Mon 01/30/12 WOD

I know we have a lot of runners that have signed up for some 1/2 and full marathons this summer, we also have several tri-athetes competing in events this summer.  Now is the time to train for your upcoming events and Crossfit Endurance is the way to go.  We have a really good instructor (Autumn) that will help you in your training and mechanics.  Autumn can answer any questions you may have and how to incorporate Crossfit Endurance into your training schedule.  Crossfit Endurance is included in your crossfit dues, so take advantage of this program.   The Crossfit Endurance schedule is as follows:

Monday- 6am Bike or Run

Tues- 5pm Run

Wed- 9am Run

Thurs- 6am Swim

Fri- 6am Bike



A.  Bench Press- 5 sets of 5 reps build to a heavy five; rest 2 min

B.  Max Barbell Push-ups- x 3

C.  Barbell Rows- 3 sets of 10 reps @ 55% of clean max


6 Rounds of:

1 minute Cal Row

1 minute to perform 15 KBS-70/53

*You have 1 min to row for calories, you have the second minute to perform 15 KBS.

**Score max cal’s rowed.


CF ENDURANCE- meet in the spin room at 6am and bring your running shoes for another “brick” training.

Posted on: January 29, 2012admin

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