Flex on the Mall Saturday - Crossfitcove

Flex on the Mall Saturday


For the fifth year in a row, Coed Teams of 4 compete in the shadow of the Washington Monument with a view of the United States Capitol building.  This year the team of John J., Coach Holden, Allie B. and Blair M. will be, well, flexing on the Mall!


If you are interested in attending as a spectator, you can find the details HERE!  There will be schedule changes if weather is bad, so please check in for updates.


Or, if you are interested in training like a competitor, be sure to hit the 8am comp class tomorrow.  Coach John and Coach Josh say its a doozy!




12 min Toes-to-Bar practice

Try some of these elements:

-Tempo Swings

-Barbell Rollouts


-Hamstring mobility


EMOM for 7 minutes:

7 T2B or Straight Leg Raises




12 min AMRAP:

Cal Bike 10/7

15 Push ups

15 Hanging Power Snatch

Fitness: 75/55

Performance: 95/65

Open: 115/75


 Coach’s Tip: Some built in Toes-to-Bar skill work for tomorrow.  Coaches will show various elements of the Toes-to-Bar and come around to help practice.  We will then end with an EMOM for the skill section.  The metcon has a little bit of everything.  The time on the bikes should be short sprints.  Remember, once you get it rolling the calories accumulate much quicker than if you go slow.


This is an oldie but goodie… taken from last year’s Flex on the Mall!

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