Wednesday, August 19th 2015
It’s time to get excited for the In-House competition on September 12th. The Clash at the Cove will have scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness. This is a GREAT way to dip your toe into the competition world in a SAFE and FUN way. Below are the standards for each division (meaning, you should be able to do the following movements in regular workouts to determine which group you should compete in). This does NOT mean these movements will be in the workouts, it’s just a general measure of your capabilities to guide you to pick the right division. We will send the link to the Clash at the Cove Facebook Page and will put a sign up sheet on the White Board in the gym. We hope everyone will participate!
STRENGTH WOD
Tuesday, August 18th 2015
We hope everyone is feeling good after Monday’s Overhead Squats. Due to the complex nature of the lift, it can be a highly frustrating one. Do NOT let that discourage you as the next several weeks are designed to help improve your form, mobility and strength significantly. So don’t worry about numbers on the whiteboard right now, let’s just make sure we are using good form and know that with hard work the numbers will come!
A last reminder that TODAY we will be celebrating Phil’s Birthday! Martine will be bringing a cake and some adult beverages after the 5:30 class. So if you’re able to hang out after the 5:30 WOD and celebrate a bit, please do so… or if you are taking the 6:30 class feel free to carb up before the WOD (or hang out after the 6:30p class as am sure there will be a good handful of 5:30 people still there!). But regardless, wish Phil a Happy Birthday (and get ready to do some burpees to celebrate!!)
SKILL WOD
Monday, August 17th 2015
Lots of exciting things happening this week so please read on!
First and foremost, we are thrilled to announce that Anna Vaillancourt is joining the coaching staff at the Cove. She’s has over two years coaching experience under her belt, is super knowledgable and one of the nicest people we know. You’ll see her mostly coaching noon and 9:30am classes so if you’re not a regular, come mix it up and take one of her classes! Her full bio will be up on the site very shortly but we are so excited to have her.
Welcome Anna V!
A reminder that THIS TUESDAY we will be celebrating Phil’s Birthday! Martine will be bringing a cake and some adult beverages after the 5:30 class. So if you’re able to hang out after the 5:30 WOD and celebrate a bit, please do so… or if you are taking the 6:30 class feel free to carb up before the WOD (or hang out after the 6:30p class as am sure there will be a good handful of 5:30 people still there!). But regardless, wish Phil a Happy Birthday (and get ready to do some burpees to celebrate!!)
And last, but certainly not least, we are starting a new strength cycle — Overhead Squats. This is one of the most challenging lifts as it puts tremendous pressure on your shoulders if not done properly. We will demand a good position with this movement as weeks of bad OHS form will cause major shoulder problems. We will be doing lots of mobility and other shoulder drills to make sure they stay nice and healthy!
SKILL WOD
Sunday, August 16th 2015
OPEN GYM 9a-NOON
Great job this week everyone! Take today and get some rest, go for a walk or get some kind of other active recovery. If you want to make up a missed workout or just want to hone a skill, come on in for open gym. We’ll be here!
