Friday, November 18th, 2016
WODIFY CHANGES
Wodify has made some upgrades to their system that should be helpful to those athletes that are planning on traveling over the holidays. Your wodify account is now linked to your email address instead of your username. This will allow you to login into any gym that uses Wodify and be able to video your performance history and ear PRs across all the gyms you visit.
We know many of you will be traveling over the break and in our minds it’s not cheating on the Cove if you are going to another box in a different zip code.
HOLIDAY SCHEDULE
WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
Black Friday Sale 11.25-11.27
All men’s T’s and women’s tanks and T’s will be 30% off next Friday (and Sat/Sun) only. If you can’t make it in but want us to hold one, shoot us a note (assuming we have your size).
0-10 Minutes
10 KB Swings
10 Box Jumps
10-15 Minutes
Max Cove Suicides
15-25 Minutes
10 Pull ups
10 Ball Slams
25-30 Minutes
Max Cove Suicides
Score = total reps across all 4 sections
**1 Partner works at a time. 1 Person completes a full round then the next person completes a full round. 1 Person does a suicide then the next person does a suicide. *
Coach’s Tip: Each Cove suicide sprint starts with a high five between partners. You two are in this together.
Hanging out at the rig and doing some presses. Paul K staying tight as drives the bar overhead.
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