SIGN UP FOR CLASH AT THE COVE!Don’t forget to sign up for our Second Annual Clash at the Cove on October 15th!  If you are new to  CrossFit, new to the Cove or have never competed before, PLEASE SIGN UP!  This is meant to be a friendly and fun day, and even if you think you can’t handle all the standards we outlined, you can STILL SCALE MORE.   You just won’t be able to “podium” if you don’t do the workouts as prescribed, but you can still join in the fun.  We promise, it will be a blast!! REMINDER: LAST FAMILY CLASS SUNDAY AT NOON!Sunday will wrap the last in our CrossFit Family series of classes.  It has been so much fun so far and we’ve had numerous families participate.  We’d love to have more of you come try it out (and if you’re an experienced family, come on back)!

 STRENGTH WOD  Back Squat 6/6/6/6 (all at 70%)  WOD 1,000 M Row50 Sit ups25 Hanging Power Cleans Fitness: 115/75RX: 155/105RX+: 175/120 12 min Time Cap Coach’s Tip: PACE YOURSELF on the row.  If you come out of the gates too strong you’ll be sorry when you get to the cleans.  The bar should be fairly challenging to begin with, but it will feel even more so after a long row.  Consider rowing at a lower damper setting than usual to save your legs and allow for smoother strokes and easier pulls.