Thursday, October 20th 2016
FRIDAY WINE AND WOD!
We can’t believe it, but this Friday marks our last day of instruction for the Fresh Start ladies and next week they migrate into their free week of regular classes. At the same time, it is the SIX MONTH anniversary of our last ladies’ challenge and we are doing to do some celebrating on Friday night! We will do a partner WOD, pairing up current “Fresh Start” athlete with a “Challenge Graduate” or veteran. It will be different from the day’s Partner WOD but will be a BLAST. It will be at 7:45p on FRIDAY night followed by a potluck after. Bring your favorite snack and/or wine and let’s get after it! All are welcome (yes, boys can come too)!
BOD POD MAKEUP 10/24
We are so sorry that we had to cancel this Monday’s BodPod assessment. The vendor’s generator failed but he has gotten a new one and we are going to be doing body composition testing on October 24th from 3 PM to 8 PM. The vendor was nice enough to give us a $5 discount (now $45) to make up for the inconvenience. So if you are looking to check your progress from last time or determine a first time baseline, please sign up HERE.
COVE WOD
20 Cals on the Rower
15 Box Jumps
10 Push Jerks
5 KB Swings
20 min AMRAP
Fitness: 95/65 (35/26)
RX: 135/95 (53/35)
RX+: 155/105 (70/53)
COACH’S TIP: This is what we’d call an “engine WOD”. It is a long one so you need to keep steady and manage your heart rate throughout. Keep an even pace and keep moving the whole 20 minutes (vs. quick bursts of hard work then resting). The rep count is manageable on the barbell and swings, so try to go unbroken as best you can. Then use the row to recover initially and pick up your speed a bit.
