Saturday 4/6/2019 — Crossfitcove

Saturday 4/6/2019


TODAY (Saturday) at 10 AM CrossFit ReVamped is hosting a free workout to raise money and awareness for the Juvenile Diabetes Research Foundation. Revamped athlete and friend of the Cove, Lizzy Mourges, is the mother of a wonderful 2-year old that is fighting against this disease.  Some of you may know Lizzy as an exceptional athlete from her occasional drop-ins to the Cove or from her Regionals performance last year — but more than anything, she’s a fierce mama bear who is doing everything in her power to raise awareness and find a cure for Juvenile Diabetes!

Nothing is more powerful than when we come together as a unified community to support important initiatives like these. We would love the support of all Covies to make this an extra special day. You can find out more about this event here and donations for the JDFR can be made here.


“Pyramid Scheme”


Unbroken HSPU

Fx: Box Pike Pushups

*If you break, finish up the set first and then you owe 12 burpees for every time you broke at the end of the challenge

Time Cap: 12 min


“Foot Cramps”

3 Rounds for Time:

10 Box Jumps

15 Push Press

100 DU

Time Cap: 11 min

Fx: 18/12, 95/65

P: 24/20,115/75

O: 24/20,135/95

Coach’s Tip:  Gymnastics challenge to start the day off as a way to gauge some overhead strength.  The metcon involves a lot of flexion and extension of our feet/ankles.  If you get in early, start stretching and rolling your feet and ankles.

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