Tuesday, May 10th 2016
STRENGTH WOD
5 Front Squats immediately into 5 Back Squats (5 sets)
(the focus today for the squats is on speed. Do not go much past 80% of your 1 RM Front squat.)
COVE WOD
5 Squat Cleans
250/200 M Row
4 Squat Cleans
250/200
3 Squat Cleans
250/200
2 Squat Cleans
250/200
1 Squat Clean
250/200
Fitness: 115/75
RX: 165/110
RX+: 185/125
Coach’s Tip: The row should be FAST and the squat cleans should be HEAVY. Quick singles are fine and try to work on your “fast start” on the rower to maximize distance early on in the row. Your legs will be toasty but don’t sacrifice form on the erg. Drive hard with those legs!
Justin amazed the crowds at the CF4CF competition. He put teen RX weights up and he’s not even old enough to be in that division. Look out world…
Monday, May 9th 2016
COVE STRENGTH WOD
Take 15 minutes to find a heavy load in this complex
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS
COVE WOD
Every 90 Seconds for 12 minutes
5 Power Snatch
15 Push Ups
Coach’s Tip: You choose the load on the power snatch but make it a challenging weight. The push up # is aggressive, so scale down if needed. We don’t want you to suffer from bad from and spend your whole frying your shoulders. We don’t want your lifts to suffer because you are suffering through too many push ups.
Some of our awesome athletes and amazing support system for the CF4CF event this weekend…
Sunday, May 8th 2016
Saturday was a great day at the Cove with numerous athletes giving their all for a great cause at the CF4CF competition. HUGE congratulations to all of them for a job well done! Pictures and details to come…
There’s talk of a mother’s day WOD tomorrow during Open Gym. Here’s one from the CF4CF Finals that could be fun:
60 Box Jumps
40 KB Swings
30 Pull Ups
20 Deadlifts
10 Goblets
5 Clean and Jerks
(for time)
It was done as a partner WOD at the competition but if you’re feeling spicy, could be a great solo chipper too!
Saturday, May 7th 2016
CF4CF COMPETITION There will be no classes on Saturday due to the CF4CF competition we are hosting. Larry will be bringing his food truck here around 2p so come and check out the final WOD and hang around for some great food (and feel free to bring some beers). Plus if you want to get a workout in, we’ll have Open Gym from 4p-6p! As a reminder you can also head to Baltimore as CROSSFIT FEDERAL HILL welcomes you for a free workout! Geo has graciously rolled out the red carpet for the Cove to hit CrossFit Federal Hill on Saturday morning. You can find more on their website but they have “Drive” (endurance) classes at 8a and 11a and regular CrossFit classes at 9 and 10a (schedule here). If you’re up for something different, “Drive” is pretty awesome (no barbell… all engine!!) and in terms of the regular classes, you’ll surely feel at home as Geo programs both boxes!
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