Friday, October 14th 2016
SURVEY CLOSED!
We are SO grateful that so many of you took the time to complete the Cove survey. We are pouring through it all now and already see so many ways to improve your experience here! We were thrilled to learn we are starting from a great place (apparently some of you already like it here!) and your insight will help guide the decisions we make moving forward. We have an all-hands Coach’s meeting tomorrow and reviewing the results will be top of our agenda. Over the next weeks and months you’ll see us rolling out changes based on what we heard… and again, we can’t thank you enough!
FINAL FLOW: CLASH AT THE COVE
In case you missed it last night, here’s the flow of events and heat assignments!
HEAT ASSIGNMENTS:
Name | Division | Heat Assignment |
Stephanie A | Female Scaled | 1 |
Kim M | Female Scaled | 1 |
Liz B | Female Scaled | 1 |
Gina K | Female Scaled | 1 |
Katie S | Female Scaled | 1 |
Brianna S | Female Scaled | 1 |
Yessica C | Female Scaled | 1 |
Lydia S | Female Scaled | 1 |
Mellisa G | Female Scaled | 1 |
Ashley C | Female Scaled | 2 |
Ahna P | Female Scaled | 2 |
Laree S | Female Scaled | 2 |
Meredith N | Female Scaled | 2 |
Colina P | Female Scaled | 2 |
Robyn Z | Female Scaled | 2 |
Angela D | Female Scaled | 2 |
Cathy H | Female Scaled | 2 |
Alex M | Female Scaled | 2 |
Name | Division | Heat Assignment |
Trevor W | Male Scaled | 1 |
Luis M | Male Scaled | 1 |
Mike K | Male Scaled | 1 |
Andy W | Male Scaled | 1 |
Scott W | Male Scaled | 1 |
Paul K | Male Scaled | 1 |
Gerard S | Male Scaled | 1 |
Yun Z | Male Scaled | 2 |
Corey N | Male Scaled | 2 |
Jo A | Male Scaled | 2 |
Sean D | Male Scaled | 2 |
Zac F | Male Scaled | 2 |
Andrey S | Male Scaled | 2 |
Kevin/Brent | Male Scaled | 2 |
Name | Division | Heat Assignment |
Charles W | Men’s RX | 1 |
Steve M | Men’s RX | 1 |
Jon H | Men’s RX | 1 |
Justin F | Men’s RX | 1 |
Justin M | Men’s RX | 1 |
Thomas M | Men’s RX | 1 |
John J | Men’s RX | 1 |
Joe T | Men’s RX | 1 |
Justin Michelotti | Men’s RX | 1 |
Dustin H | Men’s RX | 1 |
Ronnie E | Men’s RX | 1 |
Matt R | Men’s RX | 1 |
Name | Division | Heat Assignment |
Katie R | Women’s RX | 1 |
Allie B | Women’s RX | 1 |
Misa F | Women’s RX | 1 |
Christen V | Women’s RX | 1 |
Sara C | Women’s RX | 1 |
Leigh L | Women’s RX | 1 |
Zipporah E | Women’s RX | 1 |
Simone N | Women’s RX | 1 |
Please note your heat number may change for the final WOD. We will “resort” your heat based on your standing after the first two rounds!
ESTIMATED TIMING INFORMATION:
Plan on coming (or staying after the comp) for some food and drinks. We’ll have burgers and dogs so bring a different dish or a side (and whatever your drink of choice is, of course!)
FRESH START SKILL WOD
OHS: Overhead Squats
(PVC pipe, empty barbell only)
FRESH START WOD
Partner WOD 15 min AMRAP: 40 Sit Ups 30 Cal Row 20 Front Squats 10 Burpees
Fx- 35 Rx-45 Rx+- 55
COVE PARTNER WOD
60 Power Snatches
800 M Med Ball Run (grab one med ball and run 800 M Together)
60 Power Cleans
Fitness: 95/65 (10lb)
RX: 115/75 (14lb)
RX+: 135/95 (20lb)
Coach’s Tip: If you are competing on Saturday, don’t even think about doing this WOD! For the rest of us… hello barbell! The goal is to go heavy on the Snatches today (the Clean weight, although the same) should feel much lighter than the Snatch. Don’t be tempted to do different weights on the barbell. Go slower on the Snatches and cruise through the Cleans to the finish!