To add a little spice to this year’s 100,000 meter rowing challenge we decided to offer up another option, a 100 mile assault bike challenge (my quads are already sore thinking about this).  You can even do a hybrid challenge of 50 miles on the assault bike and 50,000 K on the rower. All you need to do to complete these challenges is hit those numbers by December 31, 2017. Completing any of these challenges is demanding but very doable with consistent gym attendance. And this is why we do these challenges during this time of year, with the weather and social demands of the holiday season it’s hard to make it into the gym.  Challenging yourself to hit these numbers gives you a little extra motivation to make it in.The sign up’s are at the Whiteboard at the front of the gym so put your name up and get to work.

 The further encourage consistent attendance we have decided on unveil the “Cove Committed Club”. To become a member of this illustrious club you will need to attend the gym at least 20 times during the month.  At the end of the month we will list everyone on the “Daily Wod” who has hit those marks. You do not necessarily have to take a class. You can just come on in and row, stretch, lift, or anything that supports you reaching your fitness goals, just be sure to sign into Wodify though.  We know just walking through those doors and spending time with this supportive community can have such positive effects on our physical, mental, and emotional health.

PUSH PRESS CYCLE:  2 Push Press with Pause in the Dip + 1 Push Press

JERK CYCLE:  2 Push Jerks with a pause in the dip + 1 Push Jerk 

30 Burpees 

25 Pull ups 

30 KB Swings 

2 Rounds 

Fitness: 35/26

Performance: 53/35

Open: 70/53

A hundred miles on the assault bike looks like a ton of fun!