NO YOGA THIS SUNDAY!
REMINDER: NO YOGA SUNDAY
It’s an off week this week for yoga, but wish Ashley good luck on “GORuck Challenge” in DC this weekend. And while you’re at it, give Katie R, Jason O, Scott W, Mike K and Mattie C a hi-five too! They’re gonna give it a go as well! It’s an overnight event (and a LONG one) that requires physical AND mental strength and endurance! Covering twelve miles with challenges along the way from 9p to 9a… all while wearing a weighted ruck. Good luck Covies!
FINAL TEAM ASSIGNMENTS!
In cased you missed all the madness this week, here’s a recap of all the divisions. We are still in need of volunteers to please sign your name on the white board by the Wodify station!
| Women: | Scaled |
| Brittini B. | 1 |
| Bhakti C. | 1 |
| Gigi | 2 |
| Jessica S. | 2 |
| Keisha M. | 3 |
| Hallie F. | 3 |
| Nina L. | 4 |
| Teresa F. | 4 |
| Leila E. | 5 |
| Cristi S. | 5 |
| Stephanie A. | 6 |
| Martine | 6 |
| Angie M. | 7 |
| Katie D. | 7 |
| Lydia M. | 8 |
| Cathy H. | 8 |
| Brenda R. | 9 |
| Laree S. | 9 |
| Stef M. | 10 |
| Alyssa W. | 10 |
| Caryn G. | 11 |
| Katie G. | 11 |
| Bayan S. | 12 |
| Ashley D. | 12 |
| Angie B. | 13 |
| Anna B. | 13 |
| Women: | RX |
| Allie B. | 1 |
| Jenna M. | 1 |
| Christen V. | 2 |
| Bianca S. | 2 |
| Irina K. | 3 |
| Julie J. | 3 |
| Jessica M. | 4 |
| Ashley G. | 4 |
| Misa F. | 5 |
| Brianna S. | 5 |
| Susan S. | 6 |
| Beth M. | 6 |
| Zipporah E. | 7 |
| Sara C. | 7 |
| Men: | Scaled |
| Sean F. | 1 |
| Brendan F. | 1 |
| Pranav C. | 2 |
| Ian R. | 2 |
| Ed M. | 3 |
| Sammy J. | 3 |
| Hugo C. | 4 |
| Cameron B. | 4 |
| Sai | 5 |
| Dustin L. | 5 |
| Brian M. | 6 |
| Scott W. | 6 |
| Karl G. | 7 |
| Eyal H | 7 |
| Zac F. | 8 |
| Mohammed | 8 |
| Jo A. | 10 |
| Hassan | 10 |
| Keith O. | 11 |
| J Tab | 11 |
| Men: | RX |
| Ronnie E. | 1 |
| Justin M. | 1 |
| Dan P. | 2 |
| Robert N. | 2 |
| Joe L. | 3 |
| Carlos S. | 3 |
| Ethan W. | 4 |
| Aaron T. | 4 |
| Justin F. | 5 |
| Jon H. | 5 |
| Dave M. | 6 |
| Jason O. | 6 |
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
PARTNER WOD
1 mile run (800 m relay)
30 Synchronized Burpees
30 Synchro Thrusters
20 Synchro Burpees
20 Synchro Thrusters
1 mile run (800 m relay)
Fitness:75/55
Performance:95/65
Open:115/75
Coach’s Tip: Get ready for a fun one. Communication is critical here, so speak up when you need a rest or decide how you want to break up your reps in advance. “Synchronized” does not mean you need to be a mirror image of your partner, but you cannot begin your next rep until your partner is finished. THEN you begin your next rep together. And if your regular running pace is over a 10:00 minute mile, please consider running your leg at a 600 instead!
As you know, we are test-driving a new “Competitor’s Class” on Saturday mornings. Here are some athletes basking in the aftermath of the WOD. Stay tuned for more details as we look to roll this program out!
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