July 4th Modified Schedule
JULY 4TH HOLIDAY SCHEDULE
To give everyone time to enjoy the holiday with family and friends, we are doing a modified schedule on July 4th. Here’s what it looks like:
Saturday 7/1: regular schedule (9a/10a/11a)
Sunday 7/2: open gym 9a – noon (no yoga)
Monday 7/3: regular schedule
Tuesday 7/4: 9a, 10a and 11a (will run the same as our weekend schedule with kid’s coverage for the 9am)
7/5 Wednesday: regular schedule
WOD
“The Cove 50”
50 Cal Row
50 Slam Balls
50 Burpees
50 Step ups (25 each leg)
50 Sit ups
50 Wall Balls
25 Minute Time Cap
Fitness: 14/10
Performance: 20/14 (35/20)
Open: 20/14 (Box Jumps, sit ups = toes to bar)
Coach’s Tip: This workout is similar to the “Open Test” and is a classic “chipper style” workout. We call it that because you have to approach it one rep at a time… and just chip away at the volume and movements. It will be challenging for all tracks and the stimulus will be different for Performance as there are weighted step ups (and the Open track has toes to bar instead of sit ups). We love that all the movements complement each other between pushing, pulling, lower and upper body. The slow point will be burpees and wall balls (as they are last and you will be fatigued). Coach Holden and Coach Marina did this workout on Monday and their advice is “It is NOT a sprint. Just keep moving!”
Jandie playing the role of line leader during thruster warmups!
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