Tuesday, July 12th 2016
COACH MATT’S GOODBYE WOD MOVED TO 7:30PM THURSDAY!!!
As you know we are planning a goodbye WOD for Coach Matt as he’s heading off the medical school in Albany! Due to Foundations classes at 6:30p AND so we don’t have to be rushed out for the next class, the WOD will now be at 7:30PM. This will be INSTEAD OF THE REGULAR 7:30PM CLASS and will be a different workout (Matt is a bit diabolical so the workout will be along the same lines!)
Here’s a FB event page where you can let us know if you are coming or not!
COME SUPPORT OUR COVE ATHLETES AT THE LORTON STRENGTH CLASSIC!
On Saturday, July 23rd we have THREE Cove athletes competing at the Lorton Strength Classic in Lorton, VA. Allie Bradley, Joe Tito and Julie Jones will all be representing the Cove! It will be held at CrossFit Lorton (about an hour south of us) and it would be great to come and show your support!
In this Olympic lifting competition they will Snatch first (3 attempts), and then Clean & Jerk (3 attempts). The top 3 competitors in each age group and weight class will receive awards. That includes the Masters division, too (for example, the top 3 women in the 35 age group at 53KG will receive awards, etc.). Julie’s heat runs at 9am, Allie goes at 4;30pm and Joe goes at 6:30pm. For more detailed information here’s a link to all the heats and lifters (maybe you know others competing!):
SKILL WOD
For 14 minutes
Even: 7-10 Unbroken Chest to Bar Pull Ups (Scale accordingly)
Odd: 15-20 Sit ups
WOD
5 Power Cleans
25 Double Unders
200 M Run
4 Rounds
Fitness: 115/75
RX: 155/105
RX+: 185/125
15 Minute Time Cap
Coach’s Tip: Go for a heavy load today and focus on getting set up and tight for every rep. Choose a challenging weight; its only five per set and you have a good amount of recover time before the next one…
Greg, Allie and a crazy 4:30 Open Gym crew doing a LOT of rowing…
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