SUNDAY 2/9 — Crossfitcove



Get your fitness on and get those step ups in!  Open gym will be from 9a – Noon.  As usual our little fire-breathers are welcome to come in for a workout too.   Kids classes with Coach Katie run:  9-:9:45a 4-7 year olds and 9:45 – 10:30 is for 8 – 11 year olds.





Cove kids will be taking a short hiatus for February but we will be back strong in March.




5 rounds of the following:

400m Run

30 Box Jumps

30 Wall Balls

Time Cap: 30 min

Fx: 20/18″, 14/10 P/O: 24/20″, 20/14


Coach Marina’s Tips:  As you know, we’re slated to hit several benchmark METCONs in February (a few this week alone!) and Kelly is a fan favorite!  In the CrossFit world, a 30 minute cap for a solo workout is a MARATHON, not a sprint… so solid and steady pacing is must here.  Each round on it’s own seems so doable, but it’s over a mile run, 150 box jumps and 150 wall balls at the end fo the day. The run should be a decent pace (faster than a warm up, but certainly not a sprint) and the box jumps should be methodical.  Find an easy rhythm that you can sustain for 30 with the same tempo.  Break the wall balls up into three quick sets of ten and you’ll fall in love with Kelly!



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