THREE MORE DAYS!
ANNIVERSARY BASH IS JUST THREE DAYS AWAY!
Will there be drinks? We will have beer, wine (red and white and prosecco) and will be serving our signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice). If you have something specific you drink, feel free to bring it. We will have coolers for your specialty beverages available, so bring a bottle or six pack if there’s something special you like. We will also have non-alcoholic options (waters, selters and sodas) available to drink as well.
What can I bring? We will not be serving dinner, but will provide some really light snacks. If you want to bring something to stock the food table (a tray of cookies, veggies or some finger foods, please do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great. And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)! But any snacks of this kind would be super useful! Or see “Will there be drinks” information above if you prefer to bring something liquid.
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
- Treat the place like the “home away from home” it is and help us keep up with ‘party maintenance’ throughout the night. This not only helps keep the party rolling and quickens clean up later, it allows us to actually open the gym the next day so people can work out (even though it will be a delayed Open Gym!). If you see a chance to throw empties in the trash or see a cooler that needs re-stocking, we’d love the help! If you see you can help buy swapping out a full garbage can or refilling toilet paper rolls, you’re already helping more than you know!
- Coolers! A week before the party we will put out an ask for large coolers we can borrow. We typically need at least six LARGE (extra large, actually) so if you have one hidden somewhere, dust it off and bring it in! Stay tuned as we’ll put something on FaceBook soon.
- Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones.
And, as always, what happens at the Cove, stays at the Cove.
WOD
“Nancy”
5 rounds
400m Run
15 Overhead Squats
Time Cap: 22 min
ACCESSORY
3 rounds
12 Glute Ham Bridge
10 V-Ups
12 Hanging Knee Raise
Coach Tips: One of my favorite “girl” workouts. Overhead squats require strength, stability, mobility, and focus and that isn’t easy with the clock ticking down. Show control as you descend into your squat but use that bounce once you hit the bottom and stand it up quickly.
If you struggle with the overhead squat don’t lose the stimulus of the workout by trying to do something you haven’t mastered yet. Front squats are a perfect substitute and will lead to a great workout. – Coach Brian
Hi Dom. Splayed out yet still smiling!
THE SUPER SOLDIER SERIES
THE SUPER SOLDIER SERIES
For those that still have that competition fever (Clash at the Cove is coming), we wanted to share another competition coming up soon. It is the Super Soldier Series at Top Tier Columbia. The competition is supporting Military/Fire/Police/EMS personnel, raising money for “fitness scholarship”. It is an individual competition that includes RX, scaled, and a masters division (40+). You can find out more at this link.
WOD
5 rounds-
25 Wall Balls
20 KB Swings
15/11 Pushups
*If you break a set at any point, you must complete 3 Wall Walks before proceeding.
Time cap: 25 min
Fx: 14/10, 35/26
P: 20/14, 53/35
O: 20/14, 70/53
Coach Tips: This is a pacing workout with those wall walks thrown in for “punishment”. Be particularly sure to pace those pushups because once you lose, it takes some time to get them back. And going from push-ups to wall balls is no picnic as well. In the words of Admiral Ackbar, “It’s a trap!” – Coach Brian
Monday 2/17/2020
HAPPY PRESIDENTS DAY
Happy Presidents Day (and happy birthday to George Washington). For those that are off today we have our normal class schedule. So please come and enjoy the holiday with some fitness.
WOD
“Amanda”
9-7-5 reps of-
Ring MU
Squat Snatch
Fx: 75/55, 2:1 Ring Row
P: 115/75, Bar MU Option
O: 135/95
ACCESSORY
(With a partner)
3000m Row (switch every 500)
If you are not working, your partner must be hanging from the rig
Scale: Hang from rings on rig
Time Cap: 18 min
Coach Tips: Amanda is a classic “girl workout” that combines two technical movements together under fatigue. As much as we are trying to go fast, we also want to be thoughtful in these movements. Being able to not miss a rep is a good goal for everyone. For those doing ring rows, focus on hitting the full range of motion and keeping a strong plank position with each of those reps.
Sunday Open Gym 9a-Noon
OPEN GYM 9A-NOON
Get your fitness on and get those step ups in! Open gym will be from 9a – Noon.
Cove kids will be taking a short hiatus for February but we will be back strong in March. NO YOGA tomorrow.
MONDAY’S WOD
“Amanda” 9-7-5
Ring MU
Squat Snatch
Fx: 75/55, 2:1 Ring Row
P: 115/75, Bar MU Option
O: 135/95
PART TWO:
(With a partner) 3000m Row (switch every 500)
If you are not working, your partner must be hanging from the rig
Scale: Hang from rings on rig
Time Cap: 18 min