- Crossfitcove


We want to invite everyone to come celebrate the July 4th holiday with a Hero WOD at the Cove!  We will running THREE classes that day (9a, 10a and 11a only), so come on in and kick the holiday off right.

Tuesday is a regular schedule and we will resume with a normal operating schedule on Thursday as well.

AGAIN, these will be the ONLY classes on Wednesday, July 4th!

In tradition with our last three July 4th workouts, the WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.



We anticipate the 9am class being quite full and we want to stay organized and give you a great time. With equipment and time we will run two heats for the 9am class (30min to me cap on the workout).

Here is the timeline for tomorrow:

We will open the doors at 8:30am to let athletes start moving around and warming up.

8:50 we will go through a partner warm-up (warm-up with someone doing the same weights, etc).

9am Heat One starts.

5 min break from the end of Heat One (to let Heat Two warm-up).

9:35 Heat two starts.





7 Rounds for Time:

15 Power Cleans

15 KB Swings

15 Box Jumps


Fitness: 95/65 (35/26), 20″/18″

Performance: 95/65 (53/35), 24″/20″

Open: 115/75, (53/35), 24″/20″


 Coach’s Tip: The overwhelming majority of these movements should be unbroken or 2 sets.  There shouldn’t be any singles for the cleans or KB swings.  Forearms/grip will be the biggest factor so strategize accordingly.  Come in, get a workout in, and enjoy your day.

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