Cove Pool WOD

It’s summer, so it’s POOL WOD time!

Please join us for the second annual Cove Pool WOD on August 19th! A huge thanks to Kim, Steve, Justin and Jenna M. for making this happen.  We will have the pool to ourselves for an hour before it opens and plan program somethings special for the occasion!  Don’t worry if you can’t swim well (or at all!) as we’ll have plenty of scaling options for everyone.

Plan to show up a little early (10am-ish) to sign your waiver, pay the guest fee and warm up, as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day (if you want and we hope you do!). The pool is extremely kid friendly (playground, volley ball, tennis, basketball, etc.) and there are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, the pool allows beer, but no glass bottles)!  We will send a potluck sign up sheet out in the weeks before.

RVSP for the event on the FB page HERE

THIS FRIDAY:  Swole Sisters Wine and WOD 6:30p

This one is for the Swole Sisters only, so if you’re not a lady Covie plan on hitting an earlier class!  Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after.  More details to come on the workout itself and potluck signups, but be sure to RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page

ENDURANCE WOD

800 M Run

800 M Row

 

WOD

21-18-15-12-9-6-3

Wall Balls

Slam Balls

Fitness: 14/10

Performance: 20/14

Open: 20/14 (must be unbroken)

 

Coach’s Tip: Another re-test day!  Our focus here is on the endurance portion of our cycle, so make sure to get some good rest, eat quality foods and drink your water!  We’ll go all out on the run/row, so take the METCON as a good training session.  Just keep moving and get in a good sweat!

 

All the men and their big blue balls…

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