1.30.17 Expanding the class schedule
4:30 PM CLASS NOW ON WEDNESDAYS!
We are happy to announce we are adding another class time on Wednesdays at 4:30! We want to provide the best experience for each and every one of you and adding a class will allow us to keep the average evening class sizes smaller. We have also had people tell us they love open gym time to work on skills or make up past METCONs so, as always, you are welcome to come in and do your own thing during class times. BUT we also ask you be respectful of class equipment/space needs and try not to drop barbells while the coach is instructing. If Thursday attendance rises over time, we will consider adding a Thursday 4:30pm, but for now, that will remain as Open Gym time. You might see some new toys arriving this week too… it’s an exciting time for the Cove for sure!
FRESH START SKILL
6 I’s Ys and T’s
8 Good Mornings
3 Rounds
FRESH START WOD
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor. The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. We are doing a slightly varied version, but we promise you it will be challenging… AND rewarding!
COVE STRENGTH WOD
30 Seconds Bench OH Stretch
20 Seconds Hollow Hold
Bottoms up KB Carry 50 M (25 M per hand)
4 Rounds
WOD
**3 Muscle ups/5 Pull ups or 5 Toes to Bar**
10 KB Swings
15 Wall Balls
10 min AMRAP
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: Today we will use our skills from our gymnastics cycle in a workout. If you can not do your skill or you start to fail half way through then pick a progression from the past weeks that you need to work on.
Bad Ass Mother Thrusters about kick ass at the Battle of Baltimore early Saturday…
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