IMPORTANT CLASH DETAILS: PLEASE READ! - Crossfitcove

IMPORTANT CLASH DETAILS: PLEASE READ!

CLASH AT THE COVE:

WHAT YOU NEED TO KNOW!

First of all, we couldn’t be more excited for this Saturday!  We have an amazing roster of athletes competing (many for the first time ever) and we know this place will be filled with an energy that only this community is capable of.  We also have several incredibly generous athletes who are volunteering their time to judge/score/manage equipment to ensure this event is everything we hope it will be.  THANK YOU to EVERYONE who is participating!

 

THERE’S A POTLUCK AFTER!

In typical Cove fashion, everyone wants to know “where’s the after-party?!”.  We initially intended to head out to a bar afterwards, but because people will likely be tired and sweaty after (and hungry) and we have so many families with kids that make it difficult to do that, we decided to have a potluck celebration at the gym!  That means we are asking you to bring something to share.  PLEASE BRING SOMETHING.  We will put out the grill and be providing hot dogs, but please bring something yummy to add to the table. Meat to grill, a side, desserts or drinks… anything is welcome and appreciated!  If we find people still have the energy after that, THEN we can go out to a local pub.  But when your heats end, please stick around for the awards ceremony and pig out session after. You WILL be hungry and it WILL be a blast!

 

THERE ARE NO CLASSES SATURDAY!

If you are not participating as a volunteer or athlete, please come and show your support by cheering them all on!  They gym will be closed for this event so there are no classes happening (and, unfortunately, we cannot permit anyone to come do their own workouts either), but we would love to see you there!

 

WHAT’S WOD 3??

We have to keep SOMETHING a surprise!  CrossFit’s founder, Greg Glassman, is famous for saying “We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well.”   While this workout is “unknown” for now, we promise you’ll be ready for it.  The unknown is what we train for, so let’s put it to practice at the Clash!  We will announce the workout AFTER the second WOD.

 

IF YOU HAVEN’T SUBMITTED A TEAM NAME, DO SO!

You will see we still have LOTS of blanks spaces for team names!  If you don’t submit one, we will come up with one for you.  Please email Coach John at john@crossfitcove.com.

RX TEAMS

SCALED TEAMS

 

THE SCHEDULE IS SET!

Please see the below schedule for ESTIMATED times for all the day’s events.  We strive to stay precisely on time, but we could run a few minutes late (OR EARLY) so please be aware of the heats happening in front of you.  We will be making countless announcements day-of, so your likelihood of missing an event is VERY slim, but you please pay attention to the day’s flow of events.   Your team number is the same number as listed on the TEAM ROSTER list above.

 

 

 

 

 

PARTNER WOD

 

5 Rounds for Time:

400 M Run with 1 med ball (Run together, pass off med ball)

10 Synchro Burpees

15 Synchro Deadlifts

20 Synchro Med Ball Squat Cleans

 

*30 min time cap

 

Fitness: 115/75

Performance: 155/105

Open: 185/125

 

P/PP Mods:

Sub 200m medball carry (fast walk)

Sub 10 Slam Balls or Modified burpees

 

Coach’s Tip: Fun synchronized partner workout that will be on the longer end of the timing.  The run is done with one med ball that people pass back and forth.  The deadlift weight should be light and unbroken.  Both partners must work at the same time.

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