Tuesday, January 19th 2016
PULL UP CYCLE IS WORKING!
We saw some amazing improvements… and we’re not even done yet! People dropped to lighter bands (or to none at all), got more reps in or traded pull ups for chest to bars. This kind of progress in such a brief time is nothing short of incredible. Keep up the good work and get excited for the pull up re-test in the near future! Getting to the gym on pull up skill days is really important — but if you can’t make sure you make it up on your own. Trust us, you WILL see a marked difference.
CROSSFIT KIDS IS COMING!
We have had some wonderful CrossFit Family classes the last two weeks and it is clear some of the kids have a knack for this! With that said, we are now starting up our Cove Kids program for ages 6 to 11. 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). The classes run each Thursday at 4:45pm. We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest!
If you have any questions or are interest in signing up your child please email us at info@CrossFitCove.com
(and Saturday will have a regular 10am class again; NO Family WOD this Saturday!)
STRENGTH WOD
Front Squats
6/6/6 (same weight across)
(Yes, we did the same thing last week…go heavier this week!)
WOD
(10) 50 M Shuttle Sprints (50M = down and back). Touch the ground at each cone/tape.
20 KB swings
30 Goblet lunges
3 rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
This is why the Cove is such an amazing place; our foundations athletes were not only cheered on, but assisted by our veterans. What a great community example to set!
