HANDSTAND CLASSES — ONLY FOUR SPOTS LEFT!
Back by popular demand, we are doing ANOTHER limited run specialty series on HANDSTANDS! We saw great success with the last group including an increased comfort level entering and exiting the handstand positions, improved free standing headstand and handstand holds, and cleaned up handstand walking positions. YOU DO NOT HAVE TO HAVE HANDSTANDS TO PARTICIPATE!
We love the continued enthusiasm we’ve been seeing at the gym to learn and refine this skill, so we’re putting together another series of classes JUST FOR HANDSTAND skill development. And with the Open coming right on the heels of these classes, you might be able to put your new skills to use on the worldwide stage! The classes will focus on the following:
– Learning to leave the wall behind and/or improve your handstands (and HSPU) by focusing on freestanding work.
– Developing proper body positions and how to use tumbling to exit the handstand.
– Improved body awareness and control when upside down.
– Strength building drills for handstand walking and HSPU’s
The classes will run on SUNDAY mornings at 8am and it will run for four weeks starting on Sunday, January 28th. The second week (February 4th) we will run the class at noon due to the Anniversary Bash the night before). The cost for this course is $60 and spots will be VERY limited (10 people). If you are interested, sign up HERE!
SATURDAY @11am IS BABES BARBELLS AND BRUNCH!
Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & Brunch! We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice. It is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. Obviously, this is a “no boys allowed” thing (unless they are serving us alcohol and treating us like the Queens we are!)
Post what you are bringing HERE!
PARTNER WOD
1 Power Snatch
3 Clean and Jerks
5 Pull Ups
5 Shuttle Runs
20 Rounds
Fitness: 95/65
Performance: 135/95
Open: 155/105
Time cap: 35 Minutes
You complete one round then your partner completes a full round.
Coach’s Tip: Today we have a barbell AND body weight partner workout today. The loading is slightly on the heavier side, but the reps are small and the rounds should be WELL UNDER 2 minutes. If they are not, scale away! There is a 35 minute time cap for this workout. BUT remember, it’s a sprint/rest format. You’ll work hard for your interval then you get lots of well deserved rest! Then 5 shuttle runs is about 30 seconds or less. We should have some partners sharing a bar so we can leave the middle of the gym open for the running. Focus on fast transitions between partners and transitions between movements. You should be hustling when it is your turn.
Friday night date night for Ethan and Faye!
