NO YOGA THIS SUNDAY!
REMINDER: NO YOGA SUNDAY
| Women: | Scaled |
| Brittini B. | 1 |
| Bhakti C. | 1 |
| Gigi | 2 |
| Jessica S. | 2 |
| Keisha M. | 3 |
| Hallie F. | 3 |
| Nina L. | 4 |
| Teresa F. | 4 |
| Leila E. | 5 |
| Cristi S. | 5 |
| Stephanie A. | 6 |
| Martine | 6 |
| Angie M. | 7 |
| Katie D. | 7 |
| Lydia M. | 8 |
| Cathy H. | 8 |
| Brenda R. | 9 |
| Laree S. | 9 |
| Stef M. | 10 |
| Alyssa W. | 10 |
| Caryn G. | 11 |
| Katie G. | 11 |
| Bayan S. | 12 |
| Ashley D. | 12 |
| Angie B. | 13 |
| Anna B. | 13 |
| Women: | RX |
| Allie B. | 1 |
| Jenna M. | 1 |
| Christen V. | 2 |
| Bianca S. | 2 |
| Irina K. | 3 |
| Julie J. | 3 |
| Jessica M. | 4 |
| Ashley G. | 4 |
| Misa F. | 5 |
| Brianna S. | 5 |
| Susan S. | 6 |
| Beth M. | 6 |
| Zipporah E. | 7 |
| Sara C. | 7 |
| Men: | Scaled |
| Sean F. | 1 |
| Brendan F. | 1 |
| Pranav C. | 2 |
| Ian R. | 2 |
| Ed M. | 3 |
| Sammy J. | 3 |
| Hugo C. | 4 |
| Cameron B. | 4 |
| Sai | 5 |
| Dustin L. | 5 |
| Brian M. | 6 |
| Scott W. | 6 |
| Karl G. | 7 |
| Eyal H | 7 |
| Zac F. | 8 |
| Mohammed | 8 |
| Jo A. | 10 |
| Hassan | 10 |
| Keith O. | 11 |
| J Tab | 11 |
| Men: | RX |
| Ronnie E. | 1 |
| Justin M. | 1 |
| Dan P. | 2 |
| Robert N. | 2 |
| Joe L. | 3 |
| Carlos S. | 3 |
| Ethan W. | 4 |
| Aaron T. | 4 |
| Justin F. | 5 |
| Jon H. | 5 |
| Dave M. | 6 |
| Jason O. | 6 |
This free clinic is designed to:
- Teach proper running technique to be more efficient
- Help you get faster
- Improve endurance / engine
- Improve overall fitness and performance in CrossFit
- Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
-
- Discuss common faults with running technique and how to improve
- Focus on specific running drills that can be practiced during warm ups
- Learn mobility exercises specific to pre-running WOD
- Complete an engine WOD
- Mobility for post-run WOD
Coach’s Tip: Get ready for a fun one. Communication is critical here, so speak up when you need a rest or decide how you want to break up your reps in advance. “Synchronized” does not mean you need to be a mirror image of your partner, but you cannot begin your next rep until your partner is finished. THEN you begin your next rep together. And if your regular running pace is over a 10:00 minute mile, please consider running your leg at a 600 instead!
As you know, we are test-driving a new “Competitor’s Class” on Saturday mornings. Here are some athletes basking in the aftermath of the WOD. Stay tuned for more details as we look to roll this program out!
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TEAM ASSIGNMENTS
FINAL TEAM ASSIGNMENTS!
| Women: | Scaled |
| Brittini B. | 1 |
| Bhakti C. | 1 |
| Gigi | 2 |
| Jessica S. | 2 |
| Keisha M. | 3 |
| Hallie F. | 3 |
| Nina L. | 4 |
| Teresa F. | 4 |
| Leila E. | 5 |
| Cristi S. | 5 |
| Stephanie A. | 6 |
| Martine | 6 |
| Angie M. | 7 |
| Katie D. | 7 |
| Lydia M. | 8 |
| Cathy H. | 8 |
| Brenda R. | 9 |
| Laree S. | 9 |
| Stef M. | 10 |
| Alyssa W. | 10 |
| Caryn G. | 11 |
| Katie G. | 11 |
| Bayan S. | 12 |
| Ashley D. | 12 |
| Angie B. | 13 |
| Anna B. | 13 |
| Women: | RX |
| Allie B. | 1 |
| Jenna M. | 1 |
| Christen V. | 2 |
| Bianca S. | 2 |
| Irina K. | 3 |
| Julie J. | 3 |
| Jessica M. | 4 |
| Ashley G. | 4 |
| Misa F. | 5 |
| Brianna S. | 5 |
| Susan S. | 6 |
| Beth M. | 6 |
| Zipporah E. | 7 |
| Sara C. | 7 |
| Men: | Scaled |
| Sean F. | 1 |
| Brendan F. | 1 |
| Pranav C. | 2 |
| Ian R. | 2 |
| Ed M. | 3 |
| Sammy J. | 3 |
| Hugo C. | 4 |
| Cameron B. | 4 |
| Sai | 5 |
| Dustin L. | 5 |
| Brian M. | 6 |
| Scott W. | 6 |
| Karl G. | 7 |
| Eyal H | 7 |
| Zac F. | 8 |
| Mohammed | 8 |
| Jo A. | 10 |
| Hassan | 10 |
| Keith O. | 11 |
| J Tab | 11 |
| Men: | RX |
| Ronnie E. | 1 |
| Justin M. | 1 |
| Dan P. | 2 |
| Robert N. | 2 |
| Joe L. | 3 |
| Carlos S. | 3 |
| Ethan W. | 4 |
| Aaron T. | 4 |
| Justin F. | 5 |
| Jon H. | 5 |
| Dave M. | 6 |
| Jason O. | 6 |
This free clinic is designed to:
- Teach proper running technique to be more efficient
- Help you get faster
- Improve endurance / engine
- Improve overall fitness and performance in CrossFit
- Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
-
- Discuss common faults with running technique and how to improve
- Focus on specific running drills that can be practiced during warm ups
- Learn mobility exercises specific to pre-running WOD
- Complete an engine WOD
- Mobility for post-run WOD
Coach’s Tip: Holy Hammies! Today’s workout is a fun one! We going heavy on the bar AND high on the jump, so a perfect hinge and using your hammies (not your back) are the keys to a great and safe workout. This is a tough combination, so be careful on that box. We’re looking for QUALITY here people!
Shontina is one of our newer morning warriors. She came to us from Power Train and has made nothing but massive gains since. She even hit her first double under this week… and did doubles in the Metcon that same day. If anyone sees her in the morning, please ask her why she is not competing at the Clash at the Cove?!
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Clash at the Cove Team Announcements!
TEAM ANNOUNCEMENTS!
This free clinic is designed to:
- Teach proper running technique to be more efficient
- Help you get faster
- Improve endurance / engine
- Improve overall fitness and performance in CrossFit
- Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
-
- Discuss common faults with running technique and how to improve
- Focus on specific running drills that can be practiced during warm ups
- Learn mobility exercises specific to pre-running WOD
- Complete an engine WOD
- Mobility for post-run WOD
1:00 at each station followed by :30 rest. Use the rest to switch stations and get ready to start on the next movement:
Single Arm Push Press ( switch every 5)
25 M Bear Crawl (Demo HERE)
Assault Bike Cals
Pull Ups
Slam Ball
4 Rounds
Coach’s Tip: Think of this as a new and fresh version of Fight Gone Bad! We’ve baked in some rest (not much) and expect the assault bike and bear crawls (no, they are not the same as a bear WALK we do in warm ups) to be killers! You know it’s a tough one when we can’t really identify a ‘rest movement’!
]]>Saturday September 23rd 2017
ANOTHER FREE RUNNING CLINIC!
This free clinic is designed to:
- Teach proper running technique to be more efficient
- Help you get faster
- Improve endurance / engine
- Improve overall fitness and performance in CrossFit
- Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
-
- Discuss common faults with running technique and how to improve
- Focus on specific running drills that can be practiced during warm ups
- Learn mobility exercises specific to pre-running WOD
- Complete an engine WOD
- Mobility for post-run WOD
You can sign up at the following link
10-15 Toes to Bar
8 Barbell Rows
10 V-Ups
3 Rounds
Not for Time
1,000 M Row
50 KB Swings
30 Push Ups
Open: Push Ups
Performance: Weighted Push Ups (25/10)
Open: HSPU
15 Minute Time Cap
Coach’s Tip: The skill wod should give you time to work on building your toes-to-bar in a controlled setting. For the metcon, you should only do ‘performance’ if you can do big sets of HSPUs.
