Friday, May 6th, 2016
SATURDAY SCHEDULE As you know, we are closed Saturday for the CF4CF competition BUT there are a few things you do do get your CrossFit fix in! 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! SUPPORT YOUR FELLOW COVE ATHLETES AT CF4CF! We have numerous Cove athletes competing so come on down and cheer them on! The competition starts at 9a and should run until around 3 or 3:30pm. WORK OUT AT EVENING OPEN GYM! We are going to hold an Open Gym period from 4p-6p on Saturday (or right after the comp ends). Sunday will be Open Gym as usual from 9a – Noon.
NEW YOU CHALLENGE
MOBILITY WOD
Couch Stretch
Front Rack Stretch with band
3 Rounds
NEW YOU CHALLENGE
WOD
1 Minute Max Calorie Row
1 Minute Air Squats
1 Minute Kettlebell Swings
1 Minute Knees to Chest
1 Minute of Rest
4 Rounds – Score total reps
COVE PARTNER WOD
10 Clean and Jerks
10 Thrusters
400 M Run (together)
Rest 1 Minute (together)
AMRAP 25 Minutes
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coaches Tip: Both partners start on the bar and work at the same time. One completes 10 clean and jerks and one completes 10 Thrusters. Run together, rest then switch movements. The rest is in there to give the athletes a chance to re group and attack each round with speed. The workout is long, but the intensity should stay fairly high. Use the same weight on both movements so each person will only have one bar out.
This workout is long but we are looking forward to you hitting each round hard. Go fast through each barbell movement and then push the run knowing you will get a minute of rest between rounds.
Cove women unite! Robyn Z cheers on New You Challenge Michelle S. during Friday’s partner WOD. These ladies are BEASTS!
