BACK TO REGULAR SCHEDULE! - Crossfitcove

BACK TO REGULAR SCHEDULE!

A huge thanks to everyone who came out to honor U.S. Army Sergeant Jeremiah Wittman and ALL those who serve during yesterday’s Fourth of July Hero WOD.  We hope you all had a great holiday and spent time with family and friends.

We are back at it today with our HSPU/Push Up work so come on in and work on those skills!

 

COVE KIDS CLASSES

 

A reminder that we are launching a 6-week series of classes for kids 8-12 years old. The class is going to be every Wednesday evening at 6:30 PM starting on July 11th. If you (or someone you know) are interested email us at info@CrossFitCove.com.  You do not need to be a member of the Cove to participate so if you have friends with kids who might be interested, pass it along!

 

WOD

From 0-8 minutes

850/700 m Row

Max HSPU w/ time remaining

 

From 8-16 minutes

850/700 m row

Max Thrusters w/ time remaining

 

From 16-24 minutes

850/700 m row

Max Burpees w/ time remaining

*Score HSPUs, Thrusters, and Burpees

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

 Coach’s Tip: Fast row followed by max effort movements.  The movements start from more technical (as you are a little more fresh) to non-technical (as you are more tired).  Pick a pace on the row that will have you done by the 4 minute mark each round.

 

Ruiz crushing it per usual…

Leave a reply

Your email address will not be published. Required fields are marked *