We are excited to announce that we will be running another round of the “Women’s Fresh Start Challenge” to start the new year. The challenge will 6-week total body transformation challenge limited to 12 women who are looking to make a change. Expect to work hard and expect results. It doesn’t matter your starting point, it only matters that you commit to the full 6-weeks! If you know anyone who’s on the fence or looking to shake things up, now’s the time!
Here’s an inspiration video from the amazing women of our first “Fresh Start Challenge”.
The program will start on January 9th with classes on Monday, Wednesday, and Friday at 7:30 PM. If you know someone who might be interested in participating please email us at Info@CrossFitCove.com. Once again, we are going to limit this to only 12 spots.
Split Jerk 2/2/2/2/2
(build up in weight)
15 Push Jerk50 Air Squat1,000 Row50 Air Squat15 Push JerkFitness: 115/75RX: 155/105RX+: 175/115
Coach’s Tip: We are not looking for a two rep max during the strength portion, rather just find a very heavy load. This should warm you up for the METCON and help you determine a weight you can pull for multiple reps on “Push Jerk” (no splitting). The push jerks should moderate to heavy, but something you can do for big sets (you should be able to do the first round in two big sets). The last round will feel heavier, but aim for at least three sets of five. If you are doing sets of two and three from the onset, lower the weight! If you took class on Saturday your legs will likely still be sore, but go steady on the air squats and you’ll be fine!