Thursday, September 22nd 2016
TWO MORE FAMILY CLASSES TO GO!
We loved seeing so many families on Sunday and hope we get to see more turn out this Saturday for our next CrossFit Family Class! As a reminder, the remaining classes will be at: SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON. Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
COVE SKILL WOD
3 Rounds 1 Min couch stretch (:30 each leg) 1 Min Plank (or as long as possible) 50 M KB Overhead walk. (1 Kb in each hand, arms locked out elbows extended)COVE WOD
30 Deadlifts 30 Pull ups 30 Front Squats 30 Pull ups 30 Push Jerks Fitness: 95/65 RX: 135/95 RX+: 155/105Coach’s Tip: Who doesn’t love a good chipper! Try to pace yourself and handle the volume in bit sized pieces. Don’t think of it as 150 reps, just chip away the 30 at a time. Try to hit a big set for the first set of each movement (at least 10). If you are doing singles or really small sets out of the gate, we will ask you to scale back the weight!
Check Meeeoooowwwwtttt! Meet the quickest cat at the Cove. If you haven’t seen Joe T. drop below the bar, you’re missing out!
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