Welcome CFH'ers!
A huge thanks to all the men who came out for Bromance Night at the Cove! It was an amazing event and the testosterone levels were HIGH! And thanks to all the lady Covies who came out to help serve drinks and support them as they lifting heavy s@#t.
Today we open our doors to CrossFit Federal Hill athletes! CFH is close for the Level 1 certification course so we want to provide a place where they can throw down. If you see a new face (or a familiar one), give a fist pump and welcome them to the Cove!
STRENGTH WOD
Snatch
1-1-1
x 5
Fitness: Power
Performance: Power
Open: Squat
“1-1-1” signifies that they should be quick singles. Do 3 quick singles then take a break and move up in load.
WOD
10 Power Snatch
12 Box Jump Overs
10 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 115/75 (Alternate from Power Snatch to OHS each round)
Coach’s Tip: We want you to move at a steady pace the whole ten minutes. This is not about sprinting then resting; we want continuous work throughout. Find a weight that you can do the barbell work unbroken or in two big sets.
If you listen closely you can hear Zipporah’s baby saying “let meowt”! And that she did! We have a new Cove baby girl! Congrats to Ronnie and Z!
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