Monday, July 11th 2016
WELCOME COACH JOHN!
You may have seen a new face around the gym the last few weeks. He’s been coming to classes, crushing WODs and getting to know a few of you along the way. But now we’re thrilled to announce John C. is joining the coaching staff at the Cove!
We’ll post his full bio on the website soon, but he comes with a ton of coaching experience. He was the head coach and programmer at RJF CrossFit in West Virginia and prior to that was a coach at CrossFit IWF in Arnold. He’s one heck of an athlete, a beautiful mover and more mobile than most of us could dream of being. And to top it all of, he’s just an awesome guy.
With John’s help we will be rolling out some specialty classes in the coming weeks and we look forward to him helping make us all better athletes! Stay tuned for details, but for now, please give John a very warm Cove welcome!
COME SUPPORT OUR COVE ATHLETES AT THE LORTON STRENGTH CLASSIC!
On Saturday, July 23rd we have THREE Cove athletes competing at the Lorton Strength Classic in Lorton, VA. Allie Bradley, Joe Tito and Julie Jones will all be representing the Cove! It will be held at CrossFit Lorton (about an hour south of us) and it would be great to come and show your support!
In this Olympic lifting competition they will Snatch first (3 attempts), and then Clean & Jerk (3 attempts). The top 3 competitors in each age group and weight class will receive awards. That includes the Masters division, too (for example, the top 3 women in the 35 age group at 53KG will receive awards, etc.). Julie’s heat runs at 9am, Allie goes at 4;30pm and Joe goes at 6:30pm. For more detailed information here’s a link to all the heats and lifters (maybe you know others competing!):
COACHING SCHEDULE
Some of you have asked when certain coaches are on duty so we thought we’d share our coaching schedule. Since we fluctuate hours and times week to week we can start sharing this more regularly if it is helpful! Keep in mind, however, that our schedules may change so know things are certainly subject to change. And make sure you hit one of John’s classes this week for sure!
COACH MATT’S GOODBYE WOD MOVED TO 7:30PM THURSDAY!!!
As you know we are planning a goodbye WOD for Coach Matt as he’s heading off the medical school in Albany! Due to Foundations classes at 6:30p AND so we don’t have to be rushed out for the next class, the WOD will now be at 7:30PM. This will be INSTEAD OF THE REGULAR 7:30PM CLASS and will be a different workout (Matt is a bit diabolical so the workout will be along the same lines!)
Here’s a FB event page where you can let us know if you are coming or not!
STRENGTH WOD
A1) OHS 3/3/3/3/3
A2) High Box Jumps 5/5/5/5/5
WOD
30 Goblet Squats
20 Push ups
10 Power Snatch
2 Rounds
Fitness: 95/65 (35/26)
RX: 115/75 (53/35)
RX+: 135/95 (53/35)
Coach’s Tip: This should be a sprint and the WOD should be sub 12. Goal is to go unbroken on the Goblet Squats. There will be a 14 minute Time Cap on this WOD!
Nathan digging in for some heavy sled pulls…
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