Thursday, April 28th 2016
REMINDER: LADIE’S NIGHT FRIDAY!
We are so excited to be throwing our second “ladies only” potluck WOD and Wine event. This time will be extra special because we are asking all the women from the New You Challenge to join us! Whether they join for the workout (or take their normal New You Class time) we hope everyone will join us for the festivities after.
The workout will be a partner style WOD and we hope to pair up as many members with New You athletes as possible. It will be great to get to know each other better and there’s nothing like sharing a workout to do that! In addition, we are asking that the Cove members bring in some of their favorite Paleo snacks for you to try (to keep you all on track) and we ask that everyone bring something to share (food, drink or other!). I will put a white board up at the front of the gym so please put your name and what you are bringing.
We will start to gather at 6:30p and we hope to kick off the workout (or at least the first heat if we need multiples) by 6:45p. This means the New You crew needs to arrive earlier than their 7p start and the Cove members will be starting a little later than their regular 6:30 time. I hope this compromise works for everyone as we have a big group to consider logistically, but we are certain it will be a blast!!! Here’s a pic of some of the ladies working hard at our last event…
STRENGTH WOD
10 Heavy Russian Kettlebell Swings
30 Second planks holds
4 Rounds
WOD
500 M Row
30 Russian KB Swings
30 Goblet Lunges
3 Rounds
Fitness 35/26
RX 53/35
**Today we take a much need break from shoulder work and focus on the engine and lower half. Go a steady pace on the row and make sure to use your hips (not arms) to swing the Kettlebell. The double whammy of Goblet Lunges right back to the erg will create demand on your hammies and glutes but don’t let that stop you from pushing hard with your legs on the rower. Resist that temptation to row with the arms! **
Myrissa in the ‘burpee zone’ during our our last Ladies Night! We hope to see you all there (well, not EVERYONE… just the ladies!!)
