From The Skill Sheet select a goal under the categories of:
and if time permits
Achieve your highest level in each category.
If you were not able to print the skill sheet yet please try this link
If you like to run in addition to training at CrossFit Cape Cod and want to be a better faster runner I encourage you to look into CrossFit Endurance. They have revolutionized endurance training in much the same way that CrossFit has revolutionized strength and conditioning. Following their suggestions could save you a lot of time and help you avoid injuries associated with long slow efforts, and they have some great instruction on the skill aspect of running like this video MOV WMV