This weekend we will be closed due to a CrossFit Level 1 Seminar. As always CrossFit Cove is open for all CFH members to drop in on Saturday morning!
We will have class in Federal Hill Park at 8 am and 9 am. We will also have Open Gym on Sunday from 5:30 pm to 7:30 pm.
Strength WOD
Take 12 minutes to find a heavy 3 Rep Thruster
-No score, just a warm up-
**During this portion we encourage two things to happen. 1: Get a solid load on the bar. It will not wear you out, it will only help. 2: Stretch and mobilize if you know your overhead position is tight or you struggle with kipping pull ups. Get prepped for the workout and use the coach if you need advice.**
WOD
Fran
21-15-9
Thrusters
Pull ups
Fitness: 75/55
RX: 95/65
**Move fast, the time cap is 10 minutes. Adjust the pull ups and the load so it is a sprint. Your goal should be to do the Thrusters unbroken or as close to unbroken as possible.**
