Friday, January 13th 2016
GOOD LUCK TO OUR COVE ATHLETES AT THE GEMINI GAMES!
Looking for something to do this weekend? Come watch you fellow Cove Athletes compete at the Gemini Games at Titan CrossFit! We have F/F teams competing on Saturday in the scaled division (Nicole B./Ashley C. and Liz B. and Angela D.)! On Sunday we have the mixed gender groups competing. On the docket are Simone N./William S. and Coach Brian/Kim M.) in the scaled group. Misa F. and Coach John will be competing in the M/F RX division and Steve M and Coach Marina will take on the old folks in the RX Masters division!
Spectators are $10 at the door and all are welcome. We’d love the support! And if you can’t come, send those good Cove vibes our way and follow our progress on the Cove Club FB page!
FRESH START STRENGTH WOD
Strict Press/Push Press/Push Jerk
PARTNER WOD
“Balls to the Wall”
One Partner Working at a Time:
500 Meter Row Buy In
50 Wall Balls
500 Meter Row
50 Sit Ups
500 Meter Row
50 Kettlebell Swings
500 Meter Row
Fitness: 10/16
RX: 12/26
RX+: 14/35
COVE MOBILITY WOD
COVE PARTNER WOD
Row 100 Cals as a Team
Front Squat 50 Reps
Power Clean 50 Reps
Then row 100 Cals as a Team
Fitness: 115/75
RX 155/105
RX+:175/115
Coach’s Tip: The load should be heavy on the squats and cleans. Each athlete should be doing a max of 10 reps at a time.
Love the father/son dynamic at the Cove. Especially when the kids are coaching the dads…
