Saturday, October 1st, 2016
COME SUPPORT THE COVE AT THE “CHARM CITY THROWDOWN”!
Another reminder that this Saturday several Cove athletes will be participating in the Charm City Throwdown at Outsiders CrossFit (in Sparks, MD). Heat times were just published and it looks like the Teams are the first to go (with a Cove team in Heat 6). Heat 6 is estimated for 8:50 and directly following that will be Old Man Michelotti in the Masters Heat One at 9:07 and Julie Jones at 9:15! Brittany lead’s off the individual RX female division at 9:25a and Geo follows her for his individual RX heat at 9:35. If you’re not an early bird, no worries… it looks like Tyler’s first WOD doesn’t start until 10:27! Each will have three workouts throughout the day (with perhaps a fourth if anyone makes the finals!)
Check out all the HEAT TIMES HERE
REMINDER: LAST FAMILY CLASS SUNDAY AT NOON!
Sunday will wrap the last in our CrossFit Family series of classes. It has been so much fun so far and we’ve had numerous families participate. We’d love to have more of you come try it out (and if you’re an experienced family, come on back)!
COVE “STRENGTH” WOD
Split Jerk 3/3/2/2/1/1
WOD
400 M run
21 Front Squats
400 M Run
15 Front Squats
400 M Run
12 Front squats
400 M Run
Fitness: 95/65
RX: 135/95
RX+: 155/105
Coach’s Tip: Keep your torso upright as your dip for your split jerk. Going so deep in your deep that your shoulders rock forward is counter productive to getting the bar overhead.
