Wednesday, March 9th 2016
SPRING IS HERE!
It’s hard to believe but it is supposed to be almost 80 degrees the next two days. PERFECT timing as we have our first running WOD in a long time! We’re excited to throw those garage doors up, get the fans going… and we will be sure to prep lots of cool towels!
CROSSFIT 101 CLASSES NEXT WEEK
Another round of Free CrossFit 101 Classes will be starting next week on Monday, Wednesday and Thursday at 7:30 PM. If you have someone that might be interested in attending please have them email us at info@CrossFitCove.com. We also want everyone to know that if you would like to review some of the fundamentals of CrossFit you are always welcome to attend any of the classes. Monday we work on squats and presses, Wednesday deadlifts and cleans, and Thursday we finish with snatches and pull ups.
STRENGTH WOD
Split Jerk 3/3/3/3/3
(build up load for a heavy set of 3)
If you were here on Monday you should have a good gauge of where your 3rd set should be (right around 60-70% of your 1 RM). Push hard the last two sets, but make sure you are keeping a stable and tight core. Having a broken position in a heavy split jerk is one of the most common places for a back injury.
WOD
200 M Run
20 Wall Balls
6 Rounds
Fitness: 14/10
RX: 20/14
COACH’S TIP: Yay running! Find a pace today and try to stick with it. Try to avoid getting to a place where you are resting with your hands on your knees and not moving. That is achieved through smart pacing and not gassing yourself entirely!
Meet our newest member Christen V! Even though she’s new at CrossFit, she’s a natural mover and we can’t wait to see what she can accomplish. Give her a big Cove welcome when you see her at the box!
