Our Endurance Program is designed to improve your overall endurance while decreasing your risk of injury due to overuse and over-training.

Training is designed to be performed 3 days per week (e.g. M-W-Sa or Tu-Th-Su) with Day 1 being a Short Interval (SI), Day 2 being a Long Interval (LI), and Day 3 being either a Time Trial (TT) or Tempo (T) run.  We realize that life doesn’t always allow for a consistent schedule but being as consistent as possible will aid your training, both from a psychological and a recovery standpoint.

While it may not seem like it, due to the relatively low training volume, our endurance program is designed to help you train for your next endurance event whether it be another marathon or your first 5k.  Combining our endurance program with 3-5 regular CrossFit WODs each week will get you the results you are looking for.

The key to success is form and intensity.  Proper running and rowing form are addressed in the videos below along with some drills to help you improve your technique.  In this program, intensity is always ME unless otherwise specified.

Finally, recovery is another a key element to this program.  Endurance WODs and CrossFit WODs performed on the same day need to be separated by at least 3 hours.  This is purely for the recovery benefit so that you may give the appropriate amount of intensity to both workouts.  You will not be able to give 100% to two WODs performed back to back.

If you would like more information on our Endurance Program contact coach Sol at sol@westmetrocrossfit.com

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