SUPPORT YOUR FELLOW COVIES AND FOR A GREAT CAUSE! 

We have a big group of athletes competing in the CF4CF (CrossFit For Cystic Fibrosis) competition on Saturday, so come on out and support them this weekend!  We hosted this competition last year at the Cove and it was a blast.  This year it will be at True Core CrossFit in Annapolis!

Not only is it a fun competition, CF4CF is an organization dedicated to using competitive fitness to improve the quality of life of individuals living with cystic fibrosis.  We love their line “Breathing hard so others can breath easy”.  If you can’t make it to the competition, consider making a donation to this great cause!

CHECK OUT CF4CF HERE

 

YOGA THIS SUNDAY!

 

Reminder that we are ON for  yoga this Sunday at 8:15am!  Bring your own mat and an open mind!

 

WOD

 

4 minutes on 1 minute off  for 20 minutes

500/400 M Row

12 Front Rack Lunges

Max Power Cleans

 

Fitness: 95/65

Performance: 115/95

Open: 135/95

   

Coach’s Tip: Just the met con today, so we’ll get in a good warm up prep well for the Metcon.  The goal would be an above average pace on the rower (about 1:50-2:00) and get off the erg to hit 12 front rack lunges in a row.  That should give you about 1 minute for max cleans.  If you have less time than that in round one, keep in mind the time on max cleans will only get less.  The most effective scale here would be to take 100-200 M off the row. 

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