Monday, May 9th 2016
AMAZING CF4F EVENT!
A HUGE congrats to all of our Cove athletes who competed this weekend and a special thanks to all of you who came out to support them. We’ve never been more proud of this community. Our standards of movement FAR surpassed any other team and it was exciting to see the Cove’s highest of standards for good, quality and SAFE reps play out so clearly. We showed them the power of our community by not only killing it out on the competition floor, but in having the biggest cheering section BY FAR!
The New You Challenge ladies are now halfway done their 6-week journey at the Cove. We are amazed at their improvements in quality of movement AND with the level intensity they are bringing. And we all know how hard clean eating can be after three weeks, so if you see them in the gym, give them a high five of congrats and a word of encouragement!
NEW YOU CHALLENGE
SKILL/STRENGTH WOD
In ten minutes: 3 sets of 6 J-Hook pull ups
15 to 20 second Hollow holds
(alternate with a partner)
Click HERE for J-Hook Demo
NEW YOU WOD
500 Meter Row for Time
Followed by:
Partner Wod – 6 minutes AMRAP
Row 200 meters
Partner holds a plank
COVE STRENGTH WOD
Take 15 minutes to find a heavy load in this complex
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS
COVE WOD
Every 90 Seconds for 12 minutes
5 Power Snatch
15 Push Ups
Coach’s Tip: You choose the load on the power snatch but make it a challenging weight. The push up # is aggressive, so scale down if needed. We don’t want you to suffer from bad from and spend your whole frying your shoulders. We don’t want your lifts to suffer because you are suffering through too many push ups.
Some of our awesome athletes and amazing support system for the CF4CF event this weekend…
