OPEN GYM

10 AM TO NOON

We will have open gym from 10 AM to noon and we ask that you reserve a spot ahead of time.  Yoga at the Cove will be returning very soon.

ADDITIONS TO NEXT WEEK’S SCHEDULE

For next week we will be adding a 7 AM Cove Fitness class on Monday through Friday. We also will have a 6:45 PM Outdoor Cove class on Monday, Tuesday, and Wednesday. We hope these options will help you find a class time and environment that makes sense for you.

METCON
“Frantasy Land”
21-15-9
Thruster
Pullup

Fx: 75/55, J-hook row
P/O: 95/65

15-12-9
Thruster
C2B

Fx: 95/65, Elevated J-hook row
P/O: 115/75

12-9-6
Thruster
Bar MU

Fx: 115/75, Elevated Ring Row
P/O: 135/95

PARTNER WOD

“You go I go”
AMRAP14
5 Deadlift
7 Snatch
9 Overhead Squat

then…
10 minutes to establish a heavy 3RM Snatch

Fx: 75/55
P: 95/65
O: 115/75

HOME WOD VERSION

AMRAP18
6 Deadlift
8 Alternating DB Snatch
10 Single Arm OH Squat (5 each side)

then…

Accumulate 30 Squat Snatch (15 each arm)

SCHEDULE UPDATES

We are excited to announce that starting next week we will be having 7 AM classes Monday to Friday.  We also will be looking into expanding our coached outdoor classes as well,  so stay tuned.

For Saturday, July 4th we will have a 9 AM and a 10:15 AM class.

METCON

EMOM20
1: 15 KB Swings
2: 15/12 Cal Row (or 12/9 Bike)
3: 20 Up-Downs
4: 15 Box Jumps

Fx: 35/25, 20/18″
P: 53/35, 24/20″
O: 70/53, 24/20″

HOME WOD VERSION

1: 10 DB Hang Clean and Jerk
2: 100m Run
3: 20 Up-Downs
4: 15 Tuck Jumps