REMINDER: NO 7:30P CLASS WEDNESDAY! — Crossfitcove

REMINDER: NO 7:30P CLASS WEDNESDAY!

As you all know by now, we have a modified holiday schedule so PLEASE read the details carefully below.  For those of you who can’t make it in (traveling, hosting company, etc.), do NOT let that be an excuse to workout!  If you do a great home workout, post it.  If you are on the road, definitely check out a local box. And if you’re struggling to come up with something, check out the TRAVEL WOD page.  Tons of great workouts, with many requiring no equipment at ALL!

 

RETURN OF COVE ROW CHALLENGE

During the holidays we often let our health slip (see John’s posts about nutrition too!) so in an effort to stay on top of our fitness goals we are doing the Cove 100,000 meter row challenge. We have done it the past couple of years and it has been a fun community connector.  Starting the day after Thanksgiving all those that have signed up will attempt to row 100K before the close of 2019. It works out to roughly 2,700 meters a day. Do it alone, do it with great tunes, grabs some buddies to do it together or pull the rowers around to one of our TV’s are start binging your favorite Netflix show (Gray’s Anatomy has been a Cove favorite).

You can break the meters up any way you want, decide to split the challenge with a friend, or even set your own challenge with the assault bike. You can sign your name on the whiteboard if you decide to take the challenge and we’ll all be cheering you on!.

 

 UPDATED THANKSGIVING SCHEDULE 

 

  • WEDNESDAY: No 7:30 PM class
  • THURSDAY (THANKSGIVING DAY):  9am and 10am.  We’ll open the gym for two classes only so you can sweat it out before all of that food!  No sitter coverage.
  • FRIDAY: Noon class only. No sitter coverage.
  • SATURDAY:  Regular schedule.
  • SUNDAY:  Regular Yoga, Cove Kids, and Open Gym 9a-Noon

 

STRENGTH

 

Back Squat

3-3-3-3

Time Cap: 14 min

 

WOD

 

Every 3 minutes for 12 minutes:

20/15 Cal Bike

50 DU

Remaining Time: Max Deadlift

 

Rest 3 minute

 

Every 3 minutes for 12 minutes:

10/8 Cal Bike

50 DU

Remaining Time: Max Hand Release Pushups

 

Fx: 2:1 SU, 95/65

P/O: 135/95

 

Coach’s Tip: Keep the bike and DUs to a number that you know you can make it to either the Deadlifts or Hand Release Pushups each round.

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