Only three days left to sign up for the “Fall Into Good Habits” Challenge! Our kickoff meeting is on WEDNESDAY EVENING, so sign up now if you’re ready to make a change. We’re happy to put you in touch with prior participants if you want to know more about what’s in store, but we promise you’ll see results if you stick with the plan and trust the process. In case you missed it, here are the details:
The cost is $100 and includes the following:
Kick Off Meeting Wednesday September 20th at 7:00PM to set the guidelines for the program.
The Challenge officially begins September 25th and ends on Sunday, November 5th.
Pre Body Scans: Wednesday September 20th, Friday September 22nd & Saturday September 23rd
Post Body Scans: Friday November 4th, Saturday November 5th
We will set up a Private Facebook page to post recipes, challenges, successes etc.
InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis. The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone!
ONLY A FEW DAYS LEFT TO SIGN UP FOR CLASH AT THE COVE!
A HUGE congratulations to all of our athletes who competed this weekend at the Charm City Throwdown! There were so many great moments including setting PRs on the competition floor and Team Josh/Ethan coming in FIRST PLACE in the first workout in the RX division, but more than anything… it was FUN. For so many of our Covies, this was their first competition and e couldn’t be more proud of them. We salute these newbies and our seasoned competitors– for stepping “outside the box” both literally AND figuratively!
We hope this has inspired a lot of you catch the competition fever! Luckily we have the Clash at the Cove coming up on October 7th, and this is by FAR the best way to dabble in the comp world if you are uncertain if it’s for you. It will be a blast and you’ll bond with your Cove community more than you thought possible. Compete or volunteer. But be part of it! Sign ups are on the white board at the front of the gym, but we need you to sign up by FRIDAY!!!
Every 5 minutes for 25 minutes
400 M Run
____ Pull ups
10 shoulder to overhead
Record the time of your SLOWEST round!
Fitness: 15 Pull ups (95/65)
Performance: 12 chest to bar (115/75)
Open: 6 Ring Muscle ups (135/95)
Coach’s Tip: You should have at least a 1 minute rest after the first round. That will only go down, so if you don’t have a minute for round 1, consider scaling the run distance or volume (or type) of pull ups. Find a pace per round you think you can sustain. We aren’t looking for your last round to be twice as long as your last!
Ronnie did his first out of house competition this weekend participating in the Charm City Throwdown. Finishing a mile run and almost 100 burpees in 13 minutes, we’d argue he ‘saw the light’.