Save the date!

 It’s hard to believe, but we are approaching the Cove’s THREE YEAR ANNIVERSARY in February.  Those of you who have been here for a while know that it is simply our excuse to throw the most EPIC party ever!

With the craziness of the holidays and winter weekends booking fast, we want EVERYONE to mark Saturday, February 3rd on their calendars!   We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.

25 min EMOM

Min 1: 10 Burpees

Min 2: 45 Seconds on the Assault Bike

Min 3: 20 second Handstand Hold or Handstand Walk

Min 4: 20 Sit ups

Min 5: Max KB Swings

Score = Total KB Swings

Coach’s Tip: Today’s work is all about maintaining 75-80% of Max effort all rounds. Nothing here should be maximal — meaning,  you should be able to repeat your effort each round. Burpees should NOT take longer than 40 seconds to complete otherwise scale to 8 reps per round. Some days beat us up and others are more of an active recovery that lets the body heal and come back stronger. Practice pacing, staying in the slightly uncomfortable zone, but still being able to repeat.