Friday, September 23rd 2016

SHOP TONIGHT AT ROADRUNNER SPORTS!

A final reminder that all Cove athletes (and friends and family) are invited to RoadRunner Sports (by Costco and Trader Joe’s) to enjoy 20% discounts and some food and drinks from 6 – 8pm Friday night.  If you want to make a night of it, hit the shopping spree and then come back here for a beer and cheer on the Fresh Start women at the 7:45 class. Or come say hi as they sample some paleo grub after class (as their official 30 Day Paleo Eating Challenge starts Monday!).

TWO MORE FAMILY CLASSES TO GO!  

We loved seeing so many families on Sunday and hope we get to see more turn out this Saturday for our next CrossFit Family Class!  As a reminder, the remaining classes will be at: SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon   FRESH START CHALLENGE STRENGTH WOD Review “Bracing Sequence” Find a Heavy 3-Rep Hanging Power Clean   WOD Four Rounds of the Following (:45 of work, :15 rest/transition) Row for Calories Goblet Squats Sit Ups   COVE PARTNER WOD 10 min AMRAP Max 400 M Runs (switch on and off)  8 min AMRAP 10 Box Jumps 10 Power Snatch  (one partner completes a round then the next partner completes a round)  FITNESS: 75/55 RX: 95/65 6 min AMRAP Max Wall Balls 4 min AMRAP Max Ball Slams (must be caught on one bounce to count) Score = total reps across all four AMRAPS (count 400 M Runs as 10 reps)  

Coach’s Tip: In the longer AMRAPs you will have a lot of rest, so really go hard then slow that heart rate down while your partner works.  As the time domains diminish, so will your rest. There’s no shame in telling your partner to SLOW DOWN!