WOT 7/1

Happy HOT HOT July my little FITS!


WOT 7/1: meet at the Wades at 9 a.m. for a bike (road bike / tri bike) and trail run (probably at Silver Springs)

Peace out girl scouts,

Special K

WOT 6/30

Hi Fits!

WOT 6/30: hour bike easy pace, 5k-5 mile progression run, strength and yoga!

WOT 6/29

Hi Fits!

WOT 6/29: BRICK = swim 1500 yds or 1 hour. Bike 40-60 min. Run 5K-5 miles. OR meet at the Wades at 9:30 a.m. for the bike and the run portion. 

Peace out killas!

Special K

WOT 6/28

WOT 6/28 meet at the Wades at 9 am for a hill workout on the bike maybe a quick run off the bike to follow

WOT 6/27

Hi FITS,

WOT 6/27: 1 hour + easy bike, 5K progression run, strength and yoga (if you're noticing a trend here, this is mine and Al's SHIFT workout so expect it every third day:))


Happy trails,
SpecialK

Weekend WOTS

Fits,

Weekend WOTS: sat 7-8 mile tempo run
Sunday rest and yoga

WOT 6/24

Hi Fits!

WOT 6/24: 5k or 10k progression run, strength and yoga!

Also, Al, Stan and myself ended up doing 45 miles on the bike today in the wind!!! Good job to Karen as well, she did 27ish!

Happy trails!
Special K