Sunday, February 1, 2015


I'm looking forward to my seminar at CrossFit Kona on Feb-14
Grace, Alika, and Shane we are going to have a great time!!

Foothill Community College Track
Monday, Feb-2, 5:30 to 7:00pm

Intermediate & Long Distance Workout
6min w/ a 40sec surge in middle of the 6min run.
5min w/ 40sec surge
4min w/ 40sec surge
3min w/ 40sec surge
2min w/ 40sec surge
1min w/ 40sec surge

Rest:  30sec rest, 1min easy recovery jog, 30sec rest b/t all reps 

Workout Details:  The timed runs will be at a set pace.  This will not be easy jog efforts.  I will provide personalized pacing for each athlete.  The surges will also have a set minimum distance.  The surges will start at one of the "corners" and the targeted distance will equal the 40sec length you hit during our workout last Wednesday.

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