Say Congrats to Coach John!
Providing the best possible experiences for our athletes has always been the core mission at the Cove. And as the gym continues to grow, we want to ensure that we set ourselves up to manage that growth AND maintain the highest standards for all of you. In order to to this, we are thrilled to announce we are bringing on Coach John full time as our General Manager.
STRENGTH WOD
Back Squat
8/8/8/8 (60-65% across)
OHS
8/8/8/8 (60-65% across)
WOD
1 min of KB Swings
1 min of Doubles
1 min Sit ups
x 4
Fitness: 35/26
Performance: 53/35
Open: 70/53
Coach’s Tip: This week we are starting our % work with the squat program. Should be a manageable load, but be challenging for the last two sets (but adjust down if need be). The Metcon is just to get the heart rate up and keep keep you moving at a steady pace. The strength should be the focus for the day!
Sai shows us how it’s done…
Yoga! Yoga! Yoga!
REMINDER: YOGA TOAY!
Come join Ashley G. for a morning of Zen. Yoga starts at 8:15! Open Gym, as always, will run 9a to Noon.
Two of our most favorite ladies…
Saturday is for slam balls
COVE WOD
15 Thrusters
18 Box Jump overs
21 Slam Balls
4 Rounds
Fitness: 75/55
Performance: 95/65
Open: 115/75
Coach’s Tip: This is a challenge triplet of movements. All having a long range of motion and requiring explosiveness.
“strong men and their heavy balls”
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Partner WOD Friday!
COVE WOD
400 M Sprints (tag in tag out)
x 4 (2 each partner)
Then 1 Person works while 1 Person rests:
Burpee Broad Jump (down)
10 Deadlifts
Burpee Broad Jump (Back)
10 Rounds (five rounds each)
200 M Sprints (tag in tag out)
x 4 (2 each partner)
Fitness: 185/125
Performance: 225/155
Open: 225/155
Coach’s Tip: One person runs a 400m sprint and then tags their partner to run, so each partner runs two sprints at the beginning and end of the workout. For the burpee broad jump/ deadlifts, all barbells should be placed in the back of the gym so the floor is open for burpee broad jumps. Both partners will begin at the front of the rig by the kids room. One partner will burpee broad jump down to the end of the rig, complete 10 deadlifts, burpee broad jump back to tag their partner, and then partners will switch. Each partner will do this for 5 Rounds.
All the feels…
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