Saturday 1/12/2019 - Crossfitcove

Saturday 1/12/2019

YOGA STARTS NEXT SUNDAY 1/20 @8:15!

Please join us in giving Katie F. a very warm Cove welcome!  You’ve probably seeing her crushing some WODs over the last few weeks, but starting NEXT Sunday she’ll be leading us in YOGA!  We heard loud and clear in the survey that yoga is missed, so let’s all rally around her as she kicks off a new yoga series at the Cove!

She’s a mom of three, contagiously positive (and a vegetarian for all of you out there) but she’s also one of the most talented and experienced instructors out there!  She’s certified in a slew of offerings (baby & me yoga, radiant child yoga, 200hr vinyasa, aerial yoga, SUP yoga) and we cannot wait to see what she’s got in store for us!  Here’s a bit more on her background and what makes her tick:

“I was born and raised in Maryland, I began my journey on the mat at the age of eighteen. After playing a wide range of sports from the age of six, I was looking for a deeper sense of team through community. I discovered this connection through yoga but also knew that I needed more than just a stretch to strengthen my body and mind. I lifted weights as training but then found CrossFit over five years ago. I loved how it complimented the same principle of my practice, the idea that “you are your only competition”, and surrounded me with like-minded people. It also balanced me out to open up space for me psychically and mentally. I am excited to share all the benefits I’ve explored through offering yoga to athletes in order to shift some perspectives of the practice and give a more approachable space for everyone on the mat.”

 

BABES AND BARBELLS BRUNCH SUNDAY (OPEN GYM ENDS AT 11)!

Lovely ladies of Cove! We are hoping to see all of you at the 4th annual Babes Barbells and Brunch. We will be hitting a workout at 11, then having brunch immediately after. Electric skillets will be set up so we can make eggs, pancakes, waffles, sausage, whatever, while we sip on Mimosas, Bloody Marys, or your beverage of choice.  This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. SIGN UP HERE!

 

STRENGTH

 

12 min to find a heavy 3 Rep Power Snatch

 

WOD

 

3 min AMRAP:

30/25 Cal Row

25 Push ups

Max Power Snatches

 

Rest one minute

 

4 min AMRAP:

30/25 Cal Row

25 Push ups

Max Power Snatches

 

Rest 1 minute

 

5 min AMRAP:

30/25 Cal Row

Max Power Snatches

 

Rest 1 minute

 

6 min AMRAP:

30/25 Cal Row

25 Push ups

Max Power Snatches

 

FX 25/20 cals. 20 Pushups. 95/55

RX 115/75

RX+ 135/95

Coach’s Tip:  Tough metcon today with a lot of built in work to get through.  Row should be less then 2 minutes.  If needed, scale back the number of Pushups but make sure you are hitting full range of motion reps.

 

Matt. C. always puts in 110%.  Here he is crushing some front squats!

 

 

 

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