We are closed tomorrow. due to a Level 1. We will have outdoor park classes at 8 and 9 am in the morning at the bottom of Federal Hill by the American Visionary Art Museum.
If you want to throw around some barbells CrossFit Cove in Columbia is open for free to all CFH members.
Strength WOD
Wide Stance Box Squats 8 sets of 3 reps (between 70-80% of your 1 RM back squat)
Keep your chest up as much as possible, sit back, and keep the weight on your heels. When you sit on the box stay engaged and active in your core. Avoid any rocking. Stay explosive when driving to the top of the squat. This is a great lift to improve your deadlift.
WOD
1 minute on 1 minute off for 14 minutes
3 Squat Cleans
Max Pull ups
Fitness: 115/75
RX: 155/105
RX+: 185/125 (chest to bar)
**In one minute hit 3 squat cleans then do as many pull ups as possible. Then rest for a minute.**
Richard tossing the barbell around during the am class.