Remember we are closed on Saturday and Open gym is on Sunday from 5:30 pm to 7:30 pm!
Saturday CrossFit Cove in Columbia is open for all CFH members who want to take a class.
Mobility at 6:30 pm tonight! This week’s mobility class is going to continue work on shoulder and hip motion along with shoulder accessory muscle strengthening (scapular stabilizers & rotator cuff). If you have trouble going overhead or can not maintain a good position overhead, we will see you at 6:30!
Barbell Club is also at 6:30 tonight!
Strength WOD
Take 15 minutes for this portion of the workout
1 Front Squat with a 5 second pause + 2 Front Squats
( 6 Rounds of the above, same weight across)
WOD
15 Hanging Squat Cleans
18 KB Swing
15 Burpees
3 Rounds
Fitness: 75/55 (35/26)
RX: 95/65 (53/35)
RX +: 115/75 (70/53)
15 min CAP
(This should be a quick sprint, hanging squat cleans should be unbroken or close to it)
Barbell Club WOD
OTMEM for 12 minutes
Even Min: 6 Front Squats
Odd Min: 6 Back Squats
**use the same weight**
then
15 minutes to find a heavy weight in this complex
1 Push Press + 1 Push Jerk + 1 Split Jerk