Intermediate & Advanced WODs, CFE Running WOD: Friday 120622
Intermediate/advanced WODs at HR:00 and HR:45
A: Front Squat 5×3
Back Squat 1×20
B: Tabata Dips
CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.)
Tempo run Fridays! These runs are a steady-state run just below your race pace. They should be a staple of any runner’s running week because of their importance in bringing your pace-per-mile down. Coach Heidi will help you determine your tempo pace. Meet her at 28th Street.
Ali has been kind enough to model for us our new t-shirt! Only $20! Available in both men’s and women’s cuts.
(Please note that those of you waiting patiently for the “500 Strong” complimentary t-shirts (for those who took place in the 2012 CF Open with us), please keep waiting a little bit longer, as they’re almost here. Stay tuned to the blog to know when they’re available. Thanks!)
Kathrine Switzer, 1st woman to run Boston Marathon, reflects on 40 years of Title IX
Breath, part 2
Watch the redline
What are you training for?
For healthy eating, bitter is better
On remaining flexible of mind
B: “The Bear”
Seven times: Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor.
That’s one round. Five rounds, working up to max weight. Rest between rounds.