February 12, 2016

Saturday, February 13th 2016

REMINDER: SITTER COVERAGE 9A CLASS

We love how many families are taking advantage of the sitter coverage and we are considering expanding coverage even further. Stay tuned for more!

THE OPEN JUST TWO WEEKS AWAY!

We are seeing an uptick in sign ups so it is clear the Cove Captains are doing a great job stirring the pot and recruiting new Open athletes! We are hoping for 100% participation so please please sing up! It’s a great experience for everyone in the community and you don’t want to miss out. And it’s only 20 bucks. Don’t make Lindsey, William, Allie and Justin track you down…

Make sure you Select CrossFit Cove as your affiliate and your team!

STRENGTH

15 Minutes to find a heavy weight in this complex:

1 Power Snatch + 2 Overhead Squats

WOD

15 Air Squats

10 Deadlifts

5 Hanging Power Snatch

6 Rounds

Fitness 95/65

RX: 115/75

RX+: 135/95

COVE COACHES TIP: This workout is all about the hanging power snatch. The air squats should be quick, but they will catch up to you. The deadlifts will be light, but focus on good form here not speed. The hanging power snatch should be a weight that you can do 5 in a row with for the first 3-4 Rounds

Yes, Steve M. did this from a seated position. Can’t imagine what he’ll get to when he can use his momentum!