With questionable weather tomorrow we are going to have an open gym instead of our normally coaches classes at 5:30 and 6:30 AM. You are welcome to come and do today’s workout or just do some active recovery (18.5 drops tonight). We will resume our normal schedule at 9:30 AM.
FRIDAY NIGHT CHANGE OF PLANS
We had posted last week that the band Irreconcilable Differences was going to make a guest appearance at the Cove after 18.5. Due to a scheduling conflict, the band cannot make it… but we are using this as an opportunity to create a fun alternative plan. We are looking into an offsite venue (a pub, karaoke, bowling and more) so let us know if you have any ideas. Let’s finish the 2018 Open with a bang!
FREE CROSSFIT 101 CLASSES
Next week we will be offering a series of free CrossFit 101 classes. These three separate classes are focused on teaching athletes the key fundamental moves we see in class, giving them a foundations to transition into our regular membership. The classes will be next Monday, Tuesday, and Thursday at 6:30 PM (March 26th, 27th and 29th). We are limiting the class to 7 athletes, so if you know someone who wants to give CrossFit a try here at the Cove they can sign up at the following link
. This is a $100 value that is free to a select few!
1 Hanging Squat Clean + 1 Front Squat x 7 (build up in weight)
10 min EMOM
5 Hanging Power Cleans
XX Wall Balls
Fitness: 95/65, 10 Wall Balls (#14/10)
Performance: 135/95, 12 Wall Balls (#20/14)
Open: 155/105, 15 Wall Balls (#20/14)
Coach’s Tip: Today we work some cleans and squats. The strength WOD should be a good warm up for the workout. The workout is two movements but will be challenging if attacked correctly. Power cleans should be unbroken for the first few rounds along with the wall balls. You will want a few seconds of rest to catch your breath before getting back to the bar, so the focus should be on speed through each round and avoiding pacing it. It should be challenging to maintain this pace so feel free to scale accordingly. Coach Marina hit this workout earlier in the week (#105/15 Wall Balls) and had 16 seconds of rest after the first round. But by the 8th round had only three seconds of rest. Transition quickly and do your best to get in as much work as possible! Only score the number of complete rounds.
Shaun C. makes hard work look so easy…