Beginner WODs, CFE WODs: Friday 120824

Beginner WODs (check schedule for times and locations)
A: Extended Mobility Work
B: Tag-team “Fran”

CFE running WODs at 6am, 7am, 8am (meet at 28th St.):
It’s Tempo Interval Friday. We are running a pace that mimics a 10K race pace! These are must NOT miss days, says Coach Heidi, if you want to bring your pace per mile down! And who doesn’t want that?!

Marc writes of his 70-mile Yosemite hike: “This is a picture of me with Half Dome’s cable route in the background. After hiking steep mountainous terrain for about 2500 feet, I got to the final 400 foot summit push. The 65-degree pitch of this section definitely cranked up the intimidation factor. After calming my nerves, I decided to make a WOD out of it. The guide said that book time up the cables was typically 25 minutes, so I committed myself to beating it. 11 minutes, and some searing lats later, I was there.”

Here’s what’s on tap for Saturday’s beginner WODs (check schedule for times):
A: Clean 3×5
B: Jerk 3×5


  • joncoffey

    A: Mobilized. “Kelly Starret says to do it so it must be good for you.” Truth.
    B: 5:55 Bar-Only Fran

    Coach Ryan Fashion Update: You’re going to be hearing a lot of this song this fall, so better get used to it

    If you want to simulate part A of today’s WOD at home, just play this while foam rolling/samson stretching and you’ll get a pretty good idea.