MONDAY’S WORKOUT

To give our open gym athletes some direction, we wanted to give you an early look at Monday’s workout. It is “Kalsu”, one of the most challenging  Hero workouts. 

For those that did Saturday’s class, it was specifically programmed to prepare you from a pacing perspective for Monday.

Strength

Back Squats

3-3-3-3

Home Strength

EMOM10

15 Jumping Air Squats + 10 Air Squats

MetCon

“Kalsu”

100 Thrusters

Starting at 0:00, every minute on the minute start with 5 burpees

Cap: 20 min

Fx: 95/65

P: 115/75

O: 135/95

 

SUNDAY AT THE COVE 

I am afraid we don’t have Cove Yoga tomorrow (we promise it will be returning soon) but we still have open gym from 10:45 to noon followed by barbell club (if you are interested in barbell club, just email Holden@cove-fitness.com).

Be sure to sign up via Wodify!

 

OUTDOOR CLASSES NEXT WEEK

We have decided to keep our outdoor class time to 6 PM tomorrow for Monday, Tuesday, and Wednesday class.

 

 

NO YOGA BUT

BARBELL CLUB!

Although there are no “classes” on Sunday, Sunday has always been a fun day at the Cove. This weekend I am afraid we are not going to have Yoga, but we will have open gym from 10:30 to noon and at noon we will have our barbell club class. This week’s barbell club will focus on the three-position snatch and if you would like to sign up for a barbell club punch card, you can do so here.

Coach Teresa getting under a power clean.

 

 

METCON
6 rounds
10 DB Farmer’s Carry Box Stepover
5 DB Thrusters
15 Situps

Time Cap: 16 min

Fx: 35/25, 18/12″
P/O: 50/35, 24/20″

ACCESSORY
4 rounds
8 Romanian Deadlift (each leg)
10 Glute Bridge
8 Donkey Kick (each leg)

PARTNER WOD

16 rounds total (8 each partner)
(Alternating Full Rounds with Partner)
12 Alternating DB Snatch
8 DB Front Squats (DB only goes on one shoulder)
8 DB Front Squats (DB goes on other shoulder)
*Partner holds plank while their partner finishes the round

Time Cap: 25 min

Fx: 35/25
P/O: 50/35

COVE KIDS IS BACK

It’s been so long since we have been able to sweat, smile, & have fun BUT we are going to safely bring back the good times! Just like the grown-ups things may be a little different but we will be doing what we do, the best we can to get moving & have fun!

Summers almost over and “school” is about to start back up online so let’s peel away from the computer a bit and get outside! With cooler temperatures approaching we will be having our class outside!

Treat our time like heading to the soccer field by having your kids prepared with potty taken care of and water bottle in hand. Parents we will run the class very similar to the parking lot WODS you are used to with each child having there own parking space so we have space. We are trying to avoid going inside the space at Cove so that space can remain free for open gym which would be an ideal time to get both you and your kids active and ready for the week ahead!

We are going to reconnect to movement through the basics but the sweat & smiles will be back in full effect!

Sign up for the fun!

Four Week Session
Sundays
11-11:45 am
$80 (max 10)
Ages 5-10
Grades K-5

Starting date: September 12th

NOTE: For those parents that have a Cove Kids Punchcard, let us know and we can apply those funds to this round of Cove Kids classes.

 

METCON
EMOM20
1: 15 Medball Squat Cleans
2: 15 Box Jumps
3: 15 KB Swings
4: 3 Clean and Jerk

Fx: 14/10, 18/12, 35/25, 115/75
P: 20/14, 24/20, 53/35, 135/95
O: 20/14, 24/20, 70/53, 185/125

HOME METCON

1: 10 DB Squat Cleans
2: 15 Tuck Jumps
3: 15 Single DB Swings
4: 5 DB Clean and Jerk