Clash at the Cove Team Announcements!
TEAM ANNOUNCEMENTS!
We will be doing LIVE team announcements WEDNESDAY for the ladies! At 1:30PM, tune in to the Cove Club FB Page as we reveal the female pairings for RX and Scaled along with some more mazing coach commentary!
In cased you missed today’s classic Cove commentary on the men’s divisions, hit up the Cove Club FB page and check out the video. Besides your workout at the gym today, it’ll be the best part of your day!
Here’s a recap of the Men’s parings:
FREE RUNNING CLINIC!
Coach Maria had such a great turnout with our last running clinic that she has decided to offer another one! We spend so much time working on technique and mobility with the barbell, so let’s put that same kind of attention to this primal movement. Whether you are an avid runner or struggle with it generally, this clinic can help you get the most out of your runs. The clinic will be Sunday, October 1st starting at 9 AM and lasting for about an hour and a half.
Coach Maria is also launch an Endurance Club for the month of November as well (there will be a small cost for the club). So look for more details in the coming week.
This free 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
- Improve your mobility and flexibility to support a lifetime of running
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
You can sign up at the following link
WOD
1:00 at each station followed by :30 rest. Use the rest to switch stations and get ready to start on the next movement:
Single Arm Push Press ( switch every 5)
25 M Bear Crawl (Demo HERE)
Assault Bike Cals
Pull Ups
Slam Ball
4 Rounds
Coach’s Tip: Think of this as a new and fresh version of Fight Gone Bad! We’ve baked in some rest (not much) and expect the assault bike and bear crawls (no, they are not the same as a bear WALK we do in warm ups) to be killers! You know it’s a tough one when we can’t really identify a ‘rest movement’!
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