Thursday, 1 August 2013

UPDATED SCHEDULE for the LONG WEEKEND:-
THU/8 August – BOX CLOSED
FRI/9 August – 10:30 am ONLY
SAT/10 August – subject to CFSG schedule

Happy holidays and please help spread the word.

 

CFE STRENGTH & CONDITIONING WOD: Rest Day

 

SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat 500m, recover 3:00, until form/pace deteriorates

Bike (THU): Repeat 5k, recover 3:00, until form/pace deteriorates

Run (THU): Repeat 1M, recover 3:00, until form/pace deteriorates

Row (THU): Repeat 2k, recover 3:00, until form/pace deteriorates

Ruck (THU): Repeat 2M, recover 3:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat 500m, recover 3:00, until form/pace deteriorates

Bike (THU): Repeat 5k, recover 3:00, until form/pace deteriorates

Run (SUN): Repeat 1M, recover 3:00, until form/pace deteriorates

Post sport, times, and total number of intervals to comments.