October 8, 2016

Sunday, October 9th 2016

OPEN GYM 9a – NOON As always, come on in and work on some skills, make up a missed WOD or just do some mobilizing! COLUMBUS DAY: REGULAR SCHEDULE We will be operating on a regular schedule on Monday! CLASH AT THE COVE – WOD 3! We are still actively seeking more judges (and athletes if you want to compete!) for the Clash at the Cove next Saturday so please let us know if you want to participate in one way or another! And to help you decide, we’ve rolled out all workouts so you can a) sign up b) decide which division and c) have time to mentally prep for this exciting day!

So… here we go! The final WOD!

CLASH AT THE COVE WOD THREE:

“Dead Man Rowing”

For Time:

400 Meter Run “Buy In”

21-15-9

Deadlifts

Calories on the Rower

11 Minute Time Cap

RX MALE

205

FX FEMALE

135

SCALED MALE

155

SCALED FEMALE

105

At the start of 3-2-1 Go the athlete will run a 400 meter run. After completing the run, the athlete will begin 21 deadlifts on the barbell. At the completion of rep 21, the athlete will then row 21 calories on the rower. After 21 calories, the athlete will return to the barbell and complete 15 reps of deadlifts/calories rowed followed by 9 reps on the barbell and 9 calories rowed. The time will be the total time it takes to complete the workout (starting with the run and finishing the last calorie on the rower). The rower must be reset to zero calories each time the athlete begins the row. There is an 11 minute time cap for this workout.

HELP US HELP YOU!

PLEASE FILL OUT THE COVE SURVEY

The survey will close on Wednesday.

We are constantly trying to improve what we do here and and we cannot do that without input from YOU! In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback. We have developed a survey that asks a broad range of questions from class schedules to gym culture. This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions). Within this survey you will also see individual questions for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Your honest feedback is critical, so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL! Thank you advance for your time AND constructive feedback!

COVE ATHLETE SURVEY

THIS is how we celebrate birthdays at the Cove. Date night partner WOD with the kids’ busy in the kids’ room!