#noplacelikecove

THANK YOU COVE COMMUNITY FOR AN EPIC SUNDAY FUNDAY

We are so thankful to everyone who turned out to celebrate Lyndsey and Mike’s move with an epic Partner WOD!  A special thanks to Christen, Drew and Maria for organizing the special tribute and gift to these two amazing people.

 

POOL WOD IS LESS THAN A WEEK AWAY!

Please join us for the second annual Cove Pool WOD on Saturday August 19th (this coming Saturday)!  This was an incredible event last year and we encourage everyone to attend! 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.

 

WOD

400 M Run

10 Front Squats

12 Toes to Bar

5 Rnds

Fitness: 105/70 (30 second hollow hold)

Performance: 155/105

Open: 175/115

COACH’S TIP:  You can thank Geo for a beautifully crafted Metcon of heavy front squats paired with a run and a technical movement.   Five rounds will be a challenge, but pick a weight you can do for the squats in a set of 10 the first round (then 5 and 5). If you cannot string toes to bar, go for a challenging scale like straight legged toes to waist/chest!

What a day.  All the feels…

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