Running Clinic 9a and Open Gym 9a-Noon! - Crossfitcove

Running Clinic 9a and Open Gym 9a-Noon!

“GUEST” COACH TODAY!

 He’s BAAAAACK!  So he’s not really a ‘guest’ because he’s forever one of us… but Mike Condon is coming back to coach Monday’s 4:30pm and 5:30pm classes!  Due to the large number of athletes we expect at his classes (yes, we still do like him a LOT), just be patient if you are taking an evening class.  We may have to split the Strength and Metcon into two groups (we will have assistant coaches on hand), but it will be fun AND you’ll still get in your great workout.

 

RUNNING CLINIC A HUGE SUCCESS!

Coach Maria ran a fantastic running clinic Sunday and we couldn’t be more happy that our athletes are looking to refine this critical aspect of their conditioning!  Stay tuned for more details on her multi-week Running Club.  As you can see, it’s so much more than just one foot in front of the other!

 

STRENGTH WOD

Back Squat or OHS

50-60%

8/8/8/8

WOD

0-6 minutes

35 Burpees

35 KB Swings

Max Pull ups

6-7 Rest

7-13

30 Burpees

30 KB Swings

Max Pull ups

Fitness: Pull ups (35/26)

Performance: Pull ups (53/35)

Open: Chest to Bar (70/53)

Coach’s Tip: Loading should be light we are taking this week to de-load.  But don’t worry… we will hit the squatting hard next week.  For the Metcon, you should have at least 1 minute on pull-ups, so scale the other movements appropriately!

 

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