#SUZIE STRONG

We love this quote by author Ian Mclaren for many reasons (although: fun fact, the quote is widely misattributed to Plato).  This is just a simple statement that has never been more relevant than it is today.  Yes, we are all fighting one singular battle right now.  As a community. Nation. World.  But within those universes, very personal battles are happening.  Some we know of… and many we don’t.  Simple acts and words of kindness to those we know and love CAN help them with their fight in ways you’d never imagine.

While many of you know this, this will be news to some.  Suzie Woodward (alongside Ryan “Woody” and their three kids), is taking on breast cancer.  She was recently diagnosed and begins her treatments on Tuesday of this week. She is “battle ready” — from her attitude to her recent new ‘do.  It’s going to be a long road ahead, but the prognosis is VERY GOOD and their support system (which includes YOU) is pretty darn amazing.   The Woodwards are sharing Suzie’s journey on CaringBridge.org.  It’s a great way to get regular updates on her progress and another way to send words of encouragement and support.  We are so thankful to them for letting us into this amazingly personal journey.  To link directly to her page, click HERE.

Just like anything we face in this community, we are in this TOGETHER.

Suzie, we’ve got you.

And you’ve got this.

HOME METCON

The Cove Zoom classes have been growing as we are starting to see groups as large as 14 people sweating together. During this time of social distancing, we think it’s important to see other people “in person” and there is a certain power to knowing that we are in this together! So, hop online. Work out. See friends. Have FUN!

Tomorrow’s class will be at zoom class will be at noon and zoom is now requiring us to use a password. Tomorrow’s (and from now on) super secret password is “1”.

4 Rounds for Time:
12 Hang Squat Cleans
9 Shoulder to Overhead
6 Deadlifts
200m run

Time Cap: 20 min

Barbell
Fx: 95/65
P: 135/95
O: 155/105

DB or KB
Fx: 35/25, 35/26
P/O: 50/35, 53/35

(or use backpack)

HOME ACCESSORY

EMOM10
Odds: :30sec inverted hold (handstand, headstand, pike)
Evens: Glute Bridges for :30s

Her port is in, her hair is cut and she’s ready to get started!!!

A MESSAGE FROM COACH KATIE F TO THE COVE KIDS

Hiya Cove Kids! It’s time to connect! Grab a white piece of paper & a pencil…let’s pretend it’s our whiteboards!
The question for the day is-
Did you do any funny April Fools jokes at home and if not, tell me your funniest joke?

Draw or write it on your pretend whiteboard (aka paper) & we will share by drawing names from a hat (Coach Katie will use her paper to write name’s so please comment if you will be joining us so I’m prepared)

SUNDAY SCHEDULE

9 AM Yoga with Coach Kaite

10:15 Cove Kids Zoom Call

QUARANTINE OPEN

STARTS TUESDAY

We are pushing the start of the Quarantine open to Tuesday, so there is time to still sign up.

It has been a fantastic week of workoutsas Coach Daniel has introduced us to some fun “new” movements like frontsters, purpees, and atomic sit ups. We have been able to keep our fitness up despite being locked out of the gym.

We can only imagine as Coach Daniel has up his sleeve as we head into the Quarantine Open. We have almost 50 people signed up and we are looking for more. Come be part of this fun gym wide event.

TOMORROW’S SCHEDULE

Coach John will be leading a 9 AM class via zoom.

And tonight’s video is from Coach Maria

HOME CONDITIONING

EMOM12
Odds: 100m Run
Evens: 14 Alternating DB Snatch (or 10 Power Snatch/GTO with equipment)

HOME METCON

21-15-9
Back Squats
HSPU

Fx: 95/65 or 25/15, Piked Pushup
P: 135/95, 50/35
O: Same as P with strict HSPU

Add home workouts are no-joke

COVE HAPPY HOUR

It’s been a long week, so let’s celebrate with a drink and some cheer with a Cove virtual happy hour at 5:30 PM.  It will be great to see everyone.

ZOOM HAPPY HOUR

TOMMOROW’S WORKOUT

We have a noon zoom class with Coach John and tonight’s demonstration is with Coach Katie.

HOME METCON

150 Equipment-facing Burpees
(jump over it too)
Every 2 minutes including 0:00, you must first complete 2 Clean and Jerk

Time Cap: when you finish

(for weight idea, DB scalings will be close to 25/15, 35/25, 50/35. Barbell will be 95/65, 135/95)

ENDURANCE CONDITIONING

6 rounds
1 min max DU
:30 sec rest

*Your score is the round with the lowest amount of DU

As people are building out there home gym setups this is a key purchase.