Monday, January 9th 2016
When we saw this we thought of the culture that has emerged here at the Cove. The Cove is a place where new people are welcomed and encouraged. Where the veterans help the newbies and are always looking to be coached. It’s where high fives (and even hugs) are free and plentiful. A place where last one to finish the WOD gets the biggest applause. It’s a place where everyone can find success.
Coach’s Tip: You should have MORE THAN 30 seconds on the KB (active working time) so please scale the row distance if this is not the case. Think of it as three mini-metcons and go hard at each!
January 8th 2016
Yep, you are reading that right! We are at the Cove doing measurements for the Nutrition Challenge and Fresh Start Ladies anyway, so thought we’d keep the doors open a bit later. We will ask that you be out by 2p, however… “open until 2p” does not mean come in at 1:50 while we try to close up. Thanks in advance!
Give these people some support as they kick off a 35 day New Year Nutrition Challenge Monday! Here’s Coach Brittany going over the do’s and don’ts!
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Saturday, January 7th 2016
Fitness: 20/15
RX: 30/20
Coach’s Tip: When we say sprint on the run, we mean SPRINT on the run. Use the lunges as a chance to keep moving and catch your breath, but this is where you “rest”. This should be a fast, burner type of WOD that will leave you breathless, but not overly fatigued muscularly. Build that engine!
Friday, January 6th 2016
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: The faster you work, the more rest you get. If you do not finish each of the movements in the time domain, just move onto the next and note how many reps you knocked out. Since you have a partner and rest is baked in while they work, challenge yourself with a heavier barbell or KB!
