Saturday, July 30th 2016

POOL WOD IS ONE WEEK AWAY!

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.   Many of you have asked what the WOD will be and we are working on it (and will release it shortly).  But don’t worry, it will be something EVERYONE can do!

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!

STRENGTH WOD

A1) Snatch Grip Deadlift 5/5/5/5/5

A2) Hip Extension 10/10/10/10/10

WOD

15 Wall Balls

15 Ball Slams

200 M Run

5 Rounds

Fitness: 14/10

RX: 20/14 20/20 

Coach’s Tip:  Slam balls are new to our arsenal of toys.  We’ve done them a few times already, but they still might be new to some.  This is NOT just a “lift up overhead and drop it” exercise, you should be FORCEFULLY slamming that ball to the ground. If you can pick it up on the rebound, it helps with cycle time, but do not forgo full extension and an aggressive slam.  The ascent up is your ‘rest’, the real work is on the way down!

Irina demonstrates how we relieve stress here at the Cove!  Get ready for more stress relief Saturday!

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