Monday, July 25th 2016

THE COVE MAKES A SPLASH: 8/6 @ 11am

A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am. There will be a 9a class that morning, but no regular 10 or 11am classes.

We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!  

There is a pot luck sign up on the white board at the gym but please RSVP for the event here:

Cove WOD and Pool Party FB Event

A huge thanks to Kim, Steve and Justin for hosting us all.  It is just so generous of them to arrange for this event at their club!  Please give them a big thank you when you see them next!

   

WOD

“Sitting Hammer”

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. 

5 Cleans

10 Front Squats

5 Jerks

20 Sit Ups

5 Rounds

Fitness 95/65

RX 135/95

RX+ 155/105

Time Cap 20 Minutes

Coach’s Tip: Lots of barbell today! This is a variation on a Hero WOD called “Hammer”. Hammer typically has 20 pull ups (vs. 20 sets ups) plus 90 seconds of rest built in, but we subbed 20 sit ups and those reps are meant to be  your rest!  

 

Three months ago Brittany M came to us and said she needed to do something because she wasn’t sure she could carry her new baby through the airport for an upcoming trip.  Her losses are mind-blowing (lots of weight loss, dropping several pants sizes, etc) but what’s more amazing are the GAINS she has made.  Heavy barbells, high box jumps… and now she can probably carry her baby AND her husband through the airport!  Here she is making a 75lb sled pull look easy…

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