February 10, 2016

Thursday, February 11th 2016

CROSSFIT KIDS TOMORROW @ 4:45P

We are excited to have the kids back for the second CF Kids class at 4:45 Thursday. We will still be having Open Gym at 4:30 but we ask that you be respectful of the kids (and the instruction) happening. If you can be flexible with where you work and can tolerate “Kidz Bop” instead of Jay-Z, it should be a win-win! Thanks in advance for your understanding.

THE OPEN IS COMING TO THE COVE

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 WOD

Back Squat 8/8/8/8

**All sets should be heavy; you should only be able to go up 20-30 lbs from set 1-4**

WOD

21-15-9 Front Squats Pull Ups Fitness 95/65 RX 115/75 RX+ 135/95

COVE COACHES TIP: The first set of front squats should be unbroken. This workout is a sprint (under 9 minutes, ideally below 7). We want to work hard and fast from the start. Stay in the middle of your foot on the squats and keep your chest and elbows up. For the pull ups work in big sets, whatever that means for you.

Cannot wait to watch Allie B test a one rep max box jump some day. She’s floating about a foot above those plates!