We hope everyone is excited for the CrossFit Open. We are overwhelmed by the number of athletes who have signed up. At this moment we have more athletes signed up for the Open than any other gym in Columbia! We are the youngest gym in the area yet we have the most athletes participating. And we couldn’t be more proud. We certainly expect to win the CrossFit Open as far as spirit, community, and fun.
IF you have not signed up, it is not too late. Sign up now and we can assign you to a team!
THE COVE INTRAMURAL TEAMS
Listed below are our three intramural teams for the Open. Thank you to Lindsey B., Justin F, and William S. for being team captains. For those that are on FaceBook we created private groups for each team so that you plot and plan how to display your spirit during the Friday Night Lights events. Just click on your team name below to join your intramural facebook group.
What are the Friday Night Lights events? During the CrossFit Open the Friday workout for the entire day is the Open workout (we still will be doing occasional partner workouts during the open just not on every Friday). “Friday Nights Lights” is a special weekly event run as a group class where we do the workout together (usually run in several heats). We then we follow it up with a potluck of post WOD snacks and drinks. Nothing taste better than a cold beer in a Cove koozie after an Open workout.
So, without further adieu… here are the Open teams!
William S Andrew M Bonnie M Brian A Chris F Garth C Kim M Laura C Lukas C Michael U Robyn Z Tanique P Tanya L Zac F Alyissa W Clint R Emily F
Justin F Allie B Angie H Brendan F Brooke Z Christopher B Jessica S Josh H Justin M Kyle M Julie J Myrissa R Phil J Sara C Steve M Anna V Alan M
Jerk Balance with an empty bar 5/5/5
Split Jerk with 5/5/5/5 at 50-60% of 1 RM
100 Double Unders
50 Box Jumps
40 Hanging Power Cleans
30 Pull ups
Fitness: 95/65 200 Singles
Coaches Tip: Pick a weight that you can move while fatigued. The goal should be to hit sets of 3-5 on the cleans while tired.
Introducing new member Rich looking stronger overhead…