HAPPY HANUKKAH

To all of our Cove athletes celebrating Hanukkah, we hope your celebrations got off to a great start on Sunday.  Our gift to you on this second day of the festival of lights is to FINISH OUR SQUAT CLEAN CYCLE!  Yes, it’s time to retest your 1 REP MAX SQUAT CLEAN!

But the celebrations are only getting started!  Mark your calendars for FRIDAY, DECEMBER 18TH at 6:30pm as we’ll be hosting a Holiday WOD and Potluck (this will be in lieu of the regular 6:30pm class). Please click on the below image to RSVP for the event on FB so we can get a good headcount.  And feel free to post whatever you plan to bring — we will also put a sign up on the White Board at the gym for you FB haters.

Before the potluck eating/drinking we’ll do a “12 Days of Christmas” WOD.  Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day! And don’t bother Googling…there are countless versions of it out there.  Ours will be “just for us”!

 

Lastly, we will be running our last foundations of 2015 NEXT WEEK (12/14 Monday, 12/16 Wednesday and 12/17 Thursday) at 7:30p each night.  Let’s get those friends and family members who have procrastinated their 2015 resolutions to get a jump start on 2016!

STRENGTH WOD

Take 20 minutes to find a new 1 RM Squat Clean

WOD

“Come on baby light my Menorah”

500/400 M Row

15 KB Swings

15 Sit ups

3 Rounds

Fitness: 35/26

RX: 53/35

RX+: 70/53

]]>

Thanks to all the guys who turned out last night for the first ever Bromance WOD and Whiskey.  It was an awesome event and hope to do these more regularly. Feedback and ideas are ALWAYS welcome and we love any idea that combines fitness and fun.  And since this post goes up before the ‘after hours’ part, I’m sure we’ll have some great pics to post tomorrow!

 

And a huge thanks to all of our female designated drivers who offered to get our precious cargo home safely.  THINGS LIKE THIS ARE WHAT MAKE THIS PLACE SO SPECIAL!

STRENGTH WOD

Front Rack Lunges (from the rack)

(accumulate 40 reps with one weight working in sets of 6-8)

After each set hit 10 Hip Extensions on the GHD

WOD

21-15-9

Burpees

Toes to Bar

KB Swing

Fitness: 35/26

RX: 53/35

RX+: 70/53

  ]]>

Happy Friday!  Lot’s of good reasons to head to the Cove today… it’s a Partner WOD for regular classes and the Bromance WOD and Whiskey tonight for the 6:30 class. Please note there is no regular 6:30 class tonight (sorry ladies, but it’s men only for the 6:30p!).

And for those of you doing the rowing challenge, keep up the great work.  And remember that any rowing done during the WODs counts towards your today.  And today’s Partner WOD will surely help you get closer to that goal!

STRENGTH WOD

In Teams of Two:

60 Cal Row (50 Deadlifts)

50 Cal Row (40 Hanging Power Cleans)

40 Cal Row (30 Front Squats)

30 Cal Row (20 Push Jerks)

20 Cal Row (10 Thrusters)

Fitness: 95/65

RX: 115/75

RX+ 135/95

One partner works at a time. You must the complete the row before you move on to the barbell.

]]>

The gym is abuzz with the excitement of our pull up cycle. For those that have pull ups we are going to refine the movement and allow you to do it more efficiently and attack more complicated versions of the movement like the chest-to-bar pull ups. For those that don’t have pull ups we are going to conquer that movement and get your chin over the bar without a band.

Here’s a video demonstrating no-band pull up progressions we’d like to see…

THE BROMANCE WOD AND WHISKEY

Friday’s workout (at 6:30 PM) for the guys night event is…..

The sum of your one rep max in your back squat, strict press, and deadlift.

STRENGTH WOD

(No Bands allowed today)

7 min EMOM

5-7 Pull ups (kipping, chest to bar, ring rows, barbell pull ups)

WOD

2…2….4….4…6…6 (climb the ladder for 10 minutes)

Power Snatch 

Goblet Squat

Fitness: 75/55 (35/26)

RX: 95/65 (53/35)

RX+: 115/75 (70/53)

  ]]>