Tuesday, November 22nd 2016
START YOUR ENGINES
After an epic day of squatting yesterday, today we focus on the engine and the “pull”. We call the WOD “The Pump” because your chest will get a great pump (and they guys might need to a pose down afterwards). Nothing like some pre-Thanksgiving long WODs to offset the damage we will do later this week! This will be a long burner, but we will time cap at 30 minutes. If it takes you longer than 5 minutes to complete the first round, consider scaling the volume of your most challenging movement(s) and/or distance on the rower!
Also a reminder that you may see some new faces this week. Not only do we have some new members and people checking out the Cove, it’s a big week for drop-ins so let’s show them all what this community is all about. Introduce yourself, throw them a cool towel and be generous with the fist bumps. So thankful for what we have here at the Cove and it’s always such a treat let others experience it!
REMINDER: MODIFIED HOLIDAY SCHEDULE
WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
“The Pump”
500/400 M Row
10 Push ups
5 Strict Chin Ups
10 Floor Press
Rest 1 Minute
5 Rounds
25 Minute Time Cap
Coach Lynsdey teaching the fundamentals to the last round of foundations classes… and Charles thinking we were doing the mannequin challenge! FYI, we are holding another round of Foundations/101 classes next week (Mon, Wed and Thurs at 6:30p). It is almost full already so if you know anyone who wants in, email us sooner than later!
Monday, November 20th 2016
REMINDER: MODIFIED HOLIDAY SCHEDULE
WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
Coach’s Tip: We are hitting our 7th week of our 10-rep back squat cycle, so really challenge yourself on the weights. This is a lot of volume at pretty heavy weights, so TAKE YOUR TIME between reps AND sets! Your legs will feel wonky after the strength portion so the squat cleans will feel even heavier than the actual weight. Even though it’s only 6 reps, pick something you can move pretty easily for the first few sets!
Uday addressing the bar with great intention and focus…
Sunday, November 20th 2016
OPEN GYM 9a-NOON
Come on in and make up a missed WOD, mobilize a bit or just hang out. We’re open from 9a to Noon! If you’re looking for a buddy to workout with, just post something on the Cove Club FB page and find a friend!
Saturday, November 19th, 2016
REMINDER: MODIFIED HOLIDAY SCHEDULE
WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
Black Friday Sale 11.25-11.27
All men’s T’s and women’s tanks and T’s will be 30% off next Friday (and Sat/Sun) only. If you can’t make it in but want us to hold one, shoot us a note (assuming we have your size).
10 Banded Pull Aparts
3 Rounds
50 Push Press
15 Sit ups every time you drop the bar
50 Hanging Power Cleans
15 Push ups every time you drop the bar
Fitness: 95/65
RX: 115/75
RX+:135/95
