Free Foundations Next Week!
IMPORTANT NEW MEMBER INFO!
We are making some changes to our new membership on-boarding process as we continue to grow. This is not a hard sell by any means, but if you know anyone who’s interested in the Cove, please let them know the time is now!
- We will be raising the ‘same household rate’ from $100 to $120. This will NOT affect anyone currently at the spouse rate (unless you leave, your rates will never change!). It is still a steep discount, but if you have a loved one who’s been on the fence, bring ’em in!
- We will only be doing a few more rounds of free foundations classes. In the future, athletes will pay for the three classes and then will get a week of regular classes for free.
- Lastly, we will soon be capping membership. Preserving community and maintaining the best possible experience for our athletes is our number one priority. While we love new faces, we want to set a membership threshold that allows us to continue with the highest quality of coaching and individual attention that yields the best results for everyone!
STRENGTH
12 minutes for this complex
Hang Snatch + Snatch (squat or power, athletes choice)
WOD
12 Power Snatch
24 Air Squats
9 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 95/65
Coach’s Tip: The strength complex work is meant to warm up for the workout, not a time to set new PRs. 95/65 is an aggressive weight for the performance track today so please scale down if you cannot go unbroken (it should be a load that can be done unbroken for the first 3 rounds). If you are doing singles or 3’s on the first round it loses the intended stimulus for the workout!
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