Tuesday, July 19th 2016

Congratulations to everyone who tackled “Nancy” on Monday.  It is one of the tougher benchmarks and quite a way to start of the week!  If you haven’t done it yet, try to make it up during Open Gym in the next week.  It’s a great one to have ‘in the record books’!

REMINDER: CROSSFIT GAMES FANTASY DRAFT

We know it is last minute but we are going to go full steam ahead with our 2016 CrossFit Games Fantasy League. 

Each person who signs up for the draft with have the following “picks”: 3 males, 3 females and one team (not an individual, pick a whole team). Scoring will be based on how your athletes and team does each event of the CrossFit Games. 

The plan is to do the draft at 8:15 PM  TONIGHT (Tuesday) at the Cove. For those that cannot make the draft (which I expect to be most of you) you can give me a listing of your top draft picks and we will pick them for you. We also can use a Facebook Messenger group to also let you pick your team remotely.

Here are some notes about how the draft will work.

If you want a team, please send me an email (Brian@CrossFitCove.com) and I will invite you to the draft.  There are sixteen spots available for the draft, so it first come first serve.  But if we have enough interest we will create a second league.

   

STRENGTH WOD

EMOM for 12 Minutes

Even: 1 Deadlift+2 Hanging Power Cleans 

Odd: 5 I’s, Y’s and T’s

(no measure; work on great form for the deads and the cleans)

WOD

15 Hanging Power Cleans

25 Sit Ups

15 Box Jumps

3 Rounds

Fitness: 115/75

RX: 135/95

RX+: 155/105

Coach’s Tip:   This should be a spring workout.  Pick a load you can move in big sets early on.  Catch your breath on the sit ups and move quick on the box.

Mike M. and Luis M. hitting some wall balls during their 101 classes.  Keep your eye on these two; they’re in classes now and crushing WODs already!

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