COVE JUNETEENTH EVENT

This Friday we will tackle our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”.  Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation freed slaves) stating that all slaves were free. Juneteenth, also called Freedom Day, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrong and do its best to change course and make things right- even if that change is long overdue.

While this is considered a Community WOD, it has the volume and difficulty of a Hero WOD. After finishing six grueling rounds you still have more work to do. During the WOD, it’s suggested to think about the struggles of the past and compare them to our situation now. One hundred and fifty-five years have passed and this country is going through another upheaval. Think about how we’ve grown, about all those who have suffered and sacrificed for that growth, and remember that together we can achieve anything that once seemed impossible. Abolishing slavery did not abolish racism, and we each play a part in continuing to right the course. We all, still, have a lot of work to do.

Do your research.

Stay Golden,

Head Coach Holden

METCON

Noon Zoom With Coach Teresa

MetCon
“Chief”
5 rounds
AMRAP3
3 Power Cleans
6 Pushup
9 Air Squats
Rest 1 min

Fx: 95/65 or 35/25 DB Option
P/O: 135/95 or 50/35 DB Option

After the 5th round, rest 3 min and then you will find a heavy 1-rep clean

Nothing but grins being back at the Cove

SUNDAY YOGA AND KIDS CLASS

We have a big week ahead of us as for as great workouts, so set yourself up for success with yoga and Coach Katie. She will be doing a Facebook Live yoga class at 9 AM on Cove The Club.

And for the kids, Coach Katie F has a video for our little guys. Don’t sleep on the joke of the day.

SATURDAY OUTDOOR CLASSES

This looks to be our final round of Saturday outdoor classes, so come in for the fitness and some bonus tanning. Class times are listed below.

9 AM

10:15 AM

11:30 AM

METCON

10 AM Zoom Class

“Name of the Game: Coordination”
5 rounds
60 DU
14 Hang Power Snatch
7 Snatch Balance

HOME WOD EDITION

5 rounds
60 DU
14 Hang DB Snatch (7 each arm)
8 Overhead Squats (4 each arm)

6:30a ZOOM!

“All I wanna do is zoom-a- zoom-zoom-zoom”.  Follow the wise words of Wreckx-N-Effect and hit the 6:30am with Coach Teresa and the early birds. And for those of you who have no idea what we are talking about… #respectyourelders

METCON

“Quaranteam Partner WOD”
(stand in earshot of your partner)
AMRAP30
Partner 1: Runs 400m
Partner 2:
AMRAPing:
9 Thrusters
9 Burpees

Fx: 75/55, or 35/25
P/O: 95/65, or 50/35