Tuesday, September 27th 2016
SIGN UP FOR CLASH AT THE COVE!
Don’t forget to sign up for our Second Annual Clash at the Cove on October 15th! If you are new to CrossFit, new to the Cove or have never competed before, PLEASE SIGN UP! This is meant to be a friendly and fun day, and even if you think you can’t handle all the standards we outlined, you can STILL SCALE MORE. You just won’t be able to “podium” if you don’t do the workouts as prescribed, but you can still join in the fun. We promise, it will be a blast!!
REMINDER: LAST FAMILY CLASS SUNDAY AT NOON!
Sunday will wrap the last in our CrossFit Family series of classes. It has been so much fun so far and we’ve had numerous families participate. We’d love to have more of you come try it out (and if you’re an experienced family, come on back)!
STRENGTH WOD
Back Squat 6/6/6/6 (all at 70%)
WOD
1,000 M Row
50 Sit ups
25 Hanging Power Cleans
Fitness: 115/75
RX: 155/105
RX+: 175/120
12 min Time Cap
Coach’s Tip: PACE YOURSELF on the row. If you come out of the gates too strong you’ll be sorry when you get to the cleans. The bar should be fairly challenging to begin with, but it will feel even more so after a long row. Consider rowing at a lower damper setting than usual to save your legs and allow for smoother strokes and easier pulls.