One more day to sign up for Clash at the Cove!
YOGA THIS SUNDAY!
We are on for yoga with Ashley this Sunday so come on in for a great session! Not only is it great to build your strength and flexibility, it’s the perfect ‘active recovery’ day.
ONE MORE DAY TO SIGN UP FOR CLASH AT THE COVE!
Yes, its right around the corner! And while we have amazing participation thus far, we want EVERYONE to get involved one way or another. If you’re still on the fence about competing, please talk to us. And if you don’t want to compete… volunteer! We are short on volunteers so even if you can spare and hour or two, please sign up on the white board and put down your avails. Ask anyone who’s done this… its an amazing day that epitomizes what this community is about!
PARTNER WOD
This is a re-test from April 14th
____Assault Bike Cals
100 Pull ups
100 KB Swings
____Assault Bike Cals
MM- 100 Cals/ FM- 90 Cals/ FF- 80 Cals
Coach’s Tip: Unlike some other assault bike workouts, this is more of a pacing workout. Attack the bike at a pace that you can go for about minute at a time. This is a high number of reps and we want to ensure you are getting down to full extension on each rep. “Shorting” your pull up reps can cause injury and as you know, safety is first and foremost! Use progressions if you find (or a coach tells you) that you are not fully extending.
We recently trained four of Justin M’s high school athletes with a WOD consisting of a LOT of box jumps, wall balls and rowing.
All smiles afterwards, round one goes to the ladies!
