Thursday, May 19th 2016
COUNTDOWN TO MURPH
MONDAY, MAY 30th (MEMORIAL DAY) will be our big “Murph” event and we hope ALL of you can make it. It is a CrossFit tradition (and one of biggest events at the Cove) so please mark your calendars!
FREE FOUNDATIONS NEXT WEEK
Classes will run on Tuesday MAY 31ST at 7:30PM, Wednesday JUNE 1ST at 7:30PM, AND Friday JUNE 3RD @ 6:30 PM!
If anyone has friends or family who have been wanting to give this CrossFit thing a try, these are FREE Foundations/101 Classes and a great way to onboard. Each session focuses on a different movement and we dial in on proper form and technique.
We make it super fun, they’ll learn a ton and get a sense of what this CrossFit thing is all about!
NEW YOU SKILL/STRENGTH
Front Squat with a 3 second pause in the bottom
3/3/3/3/3
WOD
15 Power Cleans
25 Box Jumps
100 Air Squats
25 Box Jumps
15 Power Cleans
Fitness: 95/65
RX: 115/75
RX+: 135/95
**You should be moving through the Power Cleans today. Yesterday was heavy, the front squats this week and today were heavy… so give your self a break on the cleans! Overall the WOD should be one where you do not stop moving. Work to finish in under 12 minutes.**
Coach Chris surveys the ‘aftermath’ of one of his evening classes…
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