FAMILY CLASSES COMING BACK!
With school starting this week and next, people with kids will be getting back to a more “normal” routine. To celebrate this, we are looking to roll out our next series of CrossFit Family classes. These classes are similar to our “Partner WODs”, but in this case, you work out WITH YOUR CHILD! We recommend the kids be 5 or older, but if you think your younger one has the capacity to follow instructions and take your lead, they are more than welcome to join in the fun.
While we can’t make everyone happy, we want to schedule these classes at a time that works best for most families. Our scheduling options are Saturdays or Sundays at 11a or Noon. If you have a preference for either of these four slots (again, Saturday at 11a, Saturday at Noon, Sunday at 11a or Sunday at Noon), please let us know! Email us directly at email@example.com or firstname.lastname@example.org. We’ll make a tally and the winning slot, well… wins!
COVE STRENGTH WOD
A1) Snatch Balance 3/3/3/3 (use 60-70% of 1 RM Snatch)
A2) Snatch Pull with a pause above the knee 3/3/3/3 (100-120% of 1 RM)
OTMEM for 12 minutes
Even: 3 Power Snatches
Odd: 40 Double Unders
Score weight on Power Snatch
Coach’s Tip: We are in week four of our snatch cycle. The strength work above will help improve your speed under the bar and your first pull. Get through all of your snatch balance work then move on to snatch pulls with a pause.
Dave O. with an AWESOME WOD face and looking like he needs some clips for that heavy barbell…