Bromance WOD and Whiskey AND Running Clinic Details

CrossFit Cove Blog

BROMANCE WOD AND WHISKEY ALRIGHT BROVIES!  It’s time for a bro session of barbells, booze, and bad decisions. to get Let’s together and hit a WOD and have some Whiskey (or other libation of your choosing).  This has been an amazing night in the past and we can’t wait to see what the year olds. Sorry ladies… this one is for the fellas only, so you’ll have to hit a class before 6:30 that day!  More details to come, but mark down JUNE 2nd at 6:30PM!  

FREE RUNNING CLINIC SATURDAY @ 11:30AM As you know, we are in the middle of an ‘endurance cycle’ and we are seeing a lot more running in our workouts (not to mention Murph coming soon!).  There’s a ton of technique involved in this ‘seemingly simple’ movement and we want drop some knowledge bombs on you!

We are offering a FREE running clinic this coming weekend!  It will run from 11:30a to 1p on SATURDAY, MAY 6th.  Here are the details.  We will have a limited number of spots so SIGN UP HERE!

This clinic is designed to:

• Teach proper running technique to be more efficient
• Help you get faster
• Improve endurance / engine
• Improve overall fitness and performance in CrossFit

In this clinic we will:

• Discuss common faults with running technique and how to improve
• Focus on specific running drills that can be practiced during warm ups
• Learn mobility exercises specific to pre-running WOD
• Complete an engine WOD
• Mobility for post-run WOD

We will be offering this to other CrossFitters in the area, but want our Covies to have first dibs.  So if you have a friend at another box, let them know. But reserve your spot first!

 

SKILL WOD

10 Minutes of Running Drills/Mobility

WOD

400 M Run

40 Air Squats

20 KB Swings

4 Rounds

Fitness: 35/26

RX: 53/35

RX+: 70/53

25 min Cap

Coach’s Tip:  The forecast says its a perfect day to run, so let’s do that!  We’ll be spending the first part of class working on some running drills/warm up that should translate directly to the Metcon.  Keeping a nice steady pace on this WOD will be important, so don’t go all out on any one movment, but JUST KEEP MOVING!  If you think the first round will take you more than five or six minutes, let’s consider scaling back the distance on the run to a 300 and/or lowering the rep count on the squats/swings!

Patrick S. has been at it only a short while and is already crushing it at the Cove.  We (and Jessica) are thrilled to have him here!