WRAP PARTY FOR 2018 OPEN! - Crossfitcove

WRAP PARTY FOR 2018 OPEN!

OPEN WRAP PARTY FRIDAY 3/23!

 

We want EVERYONE (whether or not you are doing the Open to come to the gym Friday night (3/23).  We are getting a band to play for the final Friday Night Lights!

Yes, our very own Rich Snyder and his band “Artistic Differences” are coming for a guest appearance at the Cove.  They’re a popular local indie rock band and we are so excited to have them.  Take a listen to their work and get excited! Break out your best concert T-shirt and get ready for an amazing night.  Think of it like the Cove Anniversary Part TWO.  Yep, we might even transfer the joint again!

WOD

 

Every 2 Minutes for 12 Minutes:

5 Deadlifts

7 Ring Dips

14 Reverse Lunges (holding KBs or DBs in each hand)

 

**Go as heavy as possible on the DLs

 

SKILL WOD

10 Right Leg Glute Bridge

:40 Farmers Carry

10 Right Leg Glute Bridge

1:00 High Plank

3 Rounds

 

Coach’s Tip: We are switching it up today and hitting a strength style Metcon first.  No time or rep score here, it is more about the load and good form on ring dips and lunges.  The only score today will be the best deadlift weight.  You should start heavy and finish heavy, but can adjust and move up in weight if you want.  We finish with some skill work.

 

Team Joober! John was bursting with pride after wife Ashley crushed 18.2!

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