TEAM ASSIGNMENTS
FINAL TEAM ASSIGNMENTS!
We hope you enjoyed the FB Live events announcing the team assignments for each division of the Clash at the Cove! Like we said, this competition is about FUN first and foremost, so let’s work hard BUT also enjoy ourselves along the way.
In cased you missed today’s classic Cove commentary on the women’s divisions, hit up the Cove Club FB page and check out the video. We’ll be messaging WOD updates and standards SOON, so stay tuned!
Here’s a recap of all the divisions:
| Women: | Scaled |
| Brittini B. | 1 |
| Bhakti C. | 1 |
| Gigi | 2 |
| Jessica S. | 2 |
| Keisha M. | 3 |
| Hallie F. | 3 |
| Nina L. | 4 |
| Teresa F. | 4 |
| Leila E. | 5 |
| Cristi S. | 5 |
| Stephanie A. | 6 |
| Martine | 6 |
| Angie M. | 7 |
| Katie D. | 7 |
| Lydia M. | 8 |
| Cathy H. | 8 |
| Brenda R. | 9 |
| Laree S. | 9 |
| Stef M. | 10 |
| Alyssa W. | 10 |
| Caryn G. | 11 |
| Katie G. | 11 |
| Bayan S. | 12 |
| Ashley D. | 12 |
| Angie B. | 13 |
| Anna B. | 13 |
| Women: | RX |
| Allie B. | 1 |
| Jenna M. | 1 |
| Christen V. | 2 |
| Bianca S. | 2 |
| Irina K. | 3 |
| Julie J. | 3 |
| Jessica M. | 4 |
| Ashley G. | 4 |
| Misa F. | 5 |
| Brianna S. | 5 |
| Susan S. | 6 |
| Beth M. | 6 |
| Zipporah E. | 7 |
| Sara C. | 7 |
| Men: | Scaled |
| Sean F. | 1 |
| Brendan F. | 1 |
| Pranav C. | 2 |
| Ian R. | 2 |
| Ed M. | 3 |
| Sammy J. | 3 |
| Hugo C. | 4 |
| Cameron B. | 4 |
| Sai | 5 |
| Dustin L. | 5 |
| Brian M. | 6 |
| Scott W. | 6 |
| Karl G. | 7 |
| Eyal H | 7 |
| Zac F. | 8 |
| Mohammed | 8 |
| Jo A. | 10 |
| Hassan | 10 |
| Keith O. | 11 |
| J Tab | 11 |
| Men: | RX |
| Ronnie E. | 1 |
| Justin M. | 1 |
| Dan P. | 2 |
| Robert N. | 2 |
| Joe L. | 3 |
| Carlos S. | 3 |
| Ethan W. | 4 |
| Aaron T. | 4 |
| Justin F. | 5 |
| Jon H. | 5 |
| Dave M. | 6 |
| Jason O. | 6 |
FREE RUNNING CLINIC!
Coach Maria had such a great turnout with our last running clinic that she has decided to offer another one! We spend so much time working on technique and mobility with the barbell, so let’s put that same kind of attention to this primal movement. Whether you are an avid runner or struggle with it generally, this clinic can help you get the most out of your runs. The clinic will be Sunday, October 1st starting at 9 AM and lasting for about an hour and a half.
Coach Maria is also launch an Endurance Club for the month of November as well (there will be a small cost for the club). So look for more details in the coming week.
This free clinic is designed to:
- Teach proper running technique to be more efficient
- Help you get faster
- Improve endurance / engine
- Improve overall fitness and performance in CrossFit
- Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
-
- Discuss common faults with running technique and how to improve
- Focus on specific running drills that can be practiced during warm ups
- Learn mobility exercises specific to pre-running WOD
- Complete an engine WOD
- Mobility for post-run WOD
You can sign up at the following link
STRENGTH WOD
10 DB RDLs
10 Ring Rows
10 Bird Dogs (pause on each rep)
WOD
21-15-9
Deadlift
Box Jump
Fitness: 175/115/ Step up/step back into a lunge
Performance: 225/155
Open: 315/225 (30/24)
Coach’s Tip: Holy Hammies! Today’s workout is a fun one! We going heavy on the bar AND high on the jump, so a perfect hinge and using your hammies (not your back) are the keys to a great and safe workout. This is a tough combination, so be careful on that box. We’re looking for QUALITY here people!
Shontina is one of our newer morning warriors. She came to us from Power Train and has made nothing but massive gains since. She even hit her first double under this week… and did doubles in the Metcon that same day. If anyone sees her in the morning, please ask her why she is not competing at the Clash at the Cove?!
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