Tuesday, February 2nd 2016
Thanks to all who have signed up their kids for our first kids-only program. We only have room for one or two more kids so if you’re on the fence, let us know NOW! It is going to be a blast! The classes run each Thursday at 4:45pm for all of February. Teaching skills, proper movement and getting them to workout (without realizing they are actually doing that b/c its so fun!) are some of the goals of the classes. There will be a nominal fee for member’s children ($30 for the four week program; siblings are $20) and Non-Member children will be $40 for the four weeks (siblings $30).
If you have any questions or are still interested in signing up your child please email us at info@CrossFitCove.com. Spots are limited!
SKILL WOD
Back Squats 10/10/10/10
These should be “tempo” Back Squats
(use control, but go down and up with aggression and speed)
WOD
15 Wall Balls
12 Sit ups
9 Push ups
6 Rounds
Fitness: 14/10
RX: 20/14
RX+: 20/14 (wall balls must be unbroken)
COVE COACH’S TIP: Use the same explosive movement out of the bottom of the squat as we did in the strength portion on your wall balls. Don’t think of it as a squat and a press; it is like a “thruster” where the power comes from the hips opening fast and quick. Momentum should drive that ball into the air! Use the sit ups as your “rest”. Keep a good pace but recover, catch your breath and then get after those push ups! And don’t forget to throw those arms (it will also help shake out the shoulders after the wall balls and get you ready for the push ups).
Coach Anna showing great positioning on her front squats at her FIRST EVER competition!
