There are only two pains in life:

1) The pain of Disciple

2) The pain of Regret

You Choose…

Sarah Wilson of South Florida CFE changes her traditional endurance training to CF/CFE for this years

Duathlon World Championships and end ups PRing by 10 minutes and qualifies for the Duathlon World Championship.

CrossFit is changing lives! Let it change yours!

Post to comments: How has CrossFit changed your life?

WOD…

Rest Day
Endurance WOD…

TEMPO 85-90%

Anaerobic Endurance Strength and Conditioning Rest Day

Choose ONE Of The Following Sports

Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min

Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min

Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min

C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min