Friday, July 1st, 2016

LARRY’S “BULLHEAD PIT BEEF”

THIS SATURDAY AT THE COVE!

Come enjoy Larry’s beef (insert inappropriate jokes here) at the Cove this Saturday!  He’ll be there around 10 so stay for a quick meal after the 10a or 11a WODs.  In all seriousness, his food is out of this world and Paleo friendly (or not if you choose those options)… but either way you CANNOT GO WRONG!

JULY 4TH AT THE COVE!

We want to invite everyone to come celebrate the July 4th holiday CrossFit-style at the Cove!  We will kick off a with a Hero WOD on Monday, July 4th at 11am and then relax with a pot luck community BBQ.  We will have a regular schedule the rest of the weekend.

This will be the ONLY class on Monday, July 4th!

The WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Come celebrate his life and honor ALL of those who serve on this July 4th Holiday.  As always, we can scale movements and volume (or both!).  

PARTNER WOD

10-9-8-7-6-5-4-3-2-1

Squat Clean Thrusters

200 M Run

Partner 1 does 10 squat clean thrusters then runs 200 M (partner two rests)

Then partner 2 does 10 squat clean thrusters and runs 200 M (partner 1 rests)

Partner 1 does 9 squat clean thrusters then runs 200 M (partner two rests)

Then partner 2 does 9 squat clean thrusters and runs 200 M (partner 1 rests)

Work your way down the ladder as a team!

Fitness: 75/55

RX: 95/65

RX+: 115/75

Coach’s Tip:  A “Squat Clean Thruster” is often referred to as a “Cluster”. We haven’t done these in a WOD before, but we’ve done Squat Cleans and Thrusters often.  This is simply combining the two into one fluid movement. This is an interval workout of sprint/rest/sprint/rest.  Choose a weight you “touch and go” on the weights for at least a set of five. Singles from the onset means the barbell is WAY too heavy!

If you haven’t met Emily S., be sure to introduce yourself.  Not only is she such a great person, she’s one helluva athlete!  Beast in the making…

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