Sunday Open Gym
OPEN GYM 9a – NOON!
No yoga today, but come on in and mobilize, workout or just hang out!
Special programming note, we will be testing our 3 rep max overhead or back squat on Monday.
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Saturday Comp Class & No Yoga Sunday!
NO YOGA SUNDAY
Just a head’s up that there is NO yoga this Sunday… But we’ll be back at it next week!
8am is the Competitor’s Class and we are on with our regular schedule of 9a, 10a and 11a classes. Hope to see you all tomorrow!
SKILL WOD
Take 12-15 minutes to practice a gymnastics “Goat”.
WOD
10 Strict Press
15 KB Swings
1 Cove Suicide
Rest 1 Minute
5 Rounds
Fitness: 45/35, 35/26
Performance: 75/55, 53/35
Open: 95/65, 70/53
We are brining back the gymnastics goat day! We’ve done this and the past and got great feedback… hopefully people enjoy it! The WOD today is a little different. We are giving you a good burn while building some shoulder strength. All while keeping the legs fresh for our retest on Monday.
Squat and stache…
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Friday, October 27th, 2017
PARTNER WOD
20 DB Hanging Squat Cleans 20 Box Jumps 20 Cals on the Rower
22 min AMRAP
Fitness: 20″/18″ Performance/Open: 24″/20″
Our costumed friend showing good shoulder stability as it keeps the rings close to the body.
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Halloween WOD Tuesday!
BOO!
Halloween is less than a week away and it’s time to start planning your costumes! The more ridiculous the better. We’ll have a special themed workout and some surprises up our sleeves this Tuesday (Halloween itself). It is a FUN day at the Cove so dress up, show up and we’ll get weird!
STRENGTH WOD
Build to a Heavy Power Snatch
WOD
“Isabel”
30 Power Snatch (135/95)
Fitness: AMRAP in 6 minutes of the following:
6 Power Snatch
18 Bar Hop Overs (demo HERE)
We are changing things up for the Fitness track to give a super solid workout. It has been about 6 months since we last did Isabel so it is a good time for a retest, so let’s have some fun with it!
A flashback to the nooner of 2016 Halloween …
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SKILL WOD
Dumbbell Walking Lunges x 20 steps
Strict Pull-Ups x 8-12 Reps
3 Rounds
WOD
____ Toes to Bar
50 Double Unders
___ Push Ups
4 Rnds
Fitness: 100 Singles/15 Leg Raises
Performance: 15 Toes to Bar/20 Push ups
Open: 20 Toes to bar/25 Push ups
Coach’s Tip: Putting the final touches on those strong legs for our re-test on Monday! And strict pull ups are always a great way to work on that pulling strength. If you cannot do a max of five per set you should be working on jumping pull ups or negatives. The WOD is a non barbell day, but the toes to bar will be a challenge (and likely the sticking point for most).
Someone please caption this…
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Monday!
BACK AT IT!
We hope everyone had a great weekend and is ready for an awesome week at the Cove. We’ll be re-testing our squats Monday of NEXT week, so plan accordingly!
We will also be celebrating Halloween Cove-style, so show up on Halloween dressed to impress!
STRENGTH WOD
Back Squats or OHS
3 (80%)
3/3 (85%)
3 (90%)
3 (92%)
WOD
200 M Run
10 Bar Facing Burpees
7 Front Squats
3 Rounds
Fitness: 115/75
Performance: 155/105
Open: 185/125
Coach’s Tip: The focus should be on the strength portion as this is our last heavy day before test day. The WOD should be a sprint between 9 and 12 minutes… so we’re putting a 15 minute hard time cap on it!
Ethan putting in the work on his OHS cycle!
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