It’s hard to believe, but we are approaching the Cove’s THREE YEAR ANNIVERSARY in February.  Those of you who have been here for a while know that it is simply our excuse to throw the most EPIC party ever!
With the craziness of the holidays and winter weekends booking fast, we want EVERYONE to mark Saturday, February 3rd on their calendars!   We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.


0-8 Minutes

M/M- 50 Cals on Assault Bike

M/F- 44 Cals on Assault Bike

F/F- 37 Cals on Assault Bike

With Remaining time

20 Power Cleans

Max Burpees

8-10 minutes = Rest

3 Rounds

Fitness: 95/65

Performance: 115/75

Open: 165/110

Score = Total burpees.  One partner working at a time, Divide the work up however you choose.

Coach’s Tip: Unlike yesterday’s ‘active recovery’ style workout, today will leave you on the floor.  This is a fun, but super challenging partner workout. You should be on the bike around 3-4 minutes (and no longer).  Coaches will get you off the bikes at 4 minutes and encourage you to scale the cals for the next rounds.  The 20 power cleans after that should take another 2-3 minutes.  Then 2 minutes or less for max burpees.

Covies love a good partner WOD!




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