Thursday, May 5th 2015
SATURDAY WOD
As you know, we are closed Saturday for the CF4CF competition BUT that doesn’t mean you can’t get your WOD on! Geo has graciously rolled out the red carpet for the Cove to hit CrossFit Federal Hill on Saturday. You can find more on their website but they have “Drive” (endurance) classes at 8a and 11a and regular CrossFit classes at 9 and 10a (schedule here). If you’re up for something different, “Drive” is pretty awesome (no barbell… all engine!!) and in terms of the regular classes, you’ll surely feel at home as Geo programs both boxes! But if you get a nosebleed heading that far north, we have numerous Cove athletes competing so come on down and cheer them on! Depending on when the competition ends, we may hold an Open Gym period from 4p-6p on Saturday. Sunday will be Open Gym as usual from 9a – Noon.
STRENGTH WOD
Front Rack Lunges 8/8/8/8/8
(These transfer nicely to a strong front squat. Go off the rack and keep the same weight across. It should be a struggle to hit that 8th rep every time)
WOD
Min 1: 20 Sit ups
Min 2: Max Double Unders
Min 3: 15 KB Swings
For 15 minutes
Fitness: 35/26
RX: 53/35
RX+: 70/53
Focus on on the DUs and Unbroken sets on the KB swings.
A busy 4:30 class enjoying some time on the rig…
