Monday September 24th


Welcoming our most recent Fundamental Grad Michelle to our CFK Family:)

Today’s WOD

100m Stride Outs

1×50% ; 1×60% ; 1×70% ; 1×80% 1×90%


Every 4 Minutes for 7 Rounds
400m Run

Coaches’ Notes: 100m Stride outs provide an opportunity to practice running relaxed and accelerating smoothing up to the prescribed speed. For the workout, the goal is at least 1:1 work to rest. So, you may need to reduce the distance to give yourself adequate rest.



Average 400m split time

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