FAMILY CLASSES COMING BACK!
With school starting this week and next, people with kids will be getting back to a more “normal” routine. To celebrate this, we are looking to roll out our next series of CrossFit Family classes. These classes are similar to our “Partner WODs”, but in this case, you work out WITH YOUR CHILD! We recommend the kids be 5 or older, but if you think your younger one has the capacity to follow instructions and take your lead, they are more than welcome to join in the fun.
While we can’t make everyone happy, we want to schedule these classes at a time that works best for most families. Our scheduling options are Saturdays or Sundays at 11a or Noon. If you have a preference for either of these four slots (again, Saturday at 11a, Saturday at Noon, Sunday at 11a or Sunday at Noon), please let us know! Email us directly at email@example.com or firstname.lastname@example.org. We’ll make a tally and the winning slot, well… wins!
MEN’S 6-WEEK CHALLENGE
Take 15 minutes to find a heavy Hang Clean and Jerk
As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor. The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. We are calling it “Mini DT” as we are doing a slightly varied (3 rounds vs. 5) but we promise you it will be challenging… AND rewarding!
COVE STRENGTH WOD
Back Squat 5/4/3/1/1/1 (work up to 90% for your 1 RM)
21 Pull Ups
21 Ring Dips
15 Pull Ups
15 Ring Dips
9 Pull Ups
9 Ring Dips
600 M Run
Coach’s Tip: This workout has a high volume of advanced and challenging gymnastics movements. Do NOT let the fact that you will need to scale deter you from tackling this WOD. Use it as an opportunity to build strength and push yourself outside the comfort zone!
Coach Holden ensuring his nooners maintain good form for wall balls…