Thursday, October 27th 2016
SPRING CLEAN UP IN FALL!
While we love that the Cove is a home away from home for so many, that doesn’t mean ‘moving in’. Feel free to keep your gym essentials here in the cubbies (lifters, ropes, grips, etc) but it is not a place for dirty clothes and stinky socks. We will be doing a ‘cubbie cleanout’ in both the main gym cubbies AND the shower cubbies this week. Anything non-gym essentials found will be put on a table by the goal board and, if not claimed in a week, will be washed and donated!
F.L.E.X. NUTRITION
Almost sold out!
If you’re on the fence about signing up, there are only a few spots left to get on track before the holidays hit!
Many of you may think ‘nutrition program’ and think ‘weight loss’ but FLEX is more then just a weight loss program. Each plan is designed personally for you to meet your goals. For some it may be for fat loss but for some it my be performance driven or looking to gain. Others are looking for a way to have a healthy relationship with food and ways to find balance. If you have considered making a change I encourage you to take a look at the FLEX link on the website page as it gives more of her back story — she has been on a journey herself and can relate to a multitude of the challenges you face!!
1. ONLY ONE SPOT LEFT FOR F.L.E.X TOTAL: A total nutrition makeover including a kick off consultation, weekly check ins, continued coaching and program modifications ($100/month with a three month commitment required).
2. ONLY TWO SPOTS LEFT FOR F.L.E.X. HEALTHY START: On November 5th (Saturday afternoon) she will hold private consultations for people who are looking for a new way to look at nutrition. You will get a review of your current way of eating, a baseline macro count and review of how to be successful given your unique lifestyle. The cost is $75.
There is only ONE spot for FLEX TOTAL and TWO for HEALTHY START… so if you are interested, email her now HERE!
STRENGTH WOD
5 Seated Box Jumps
8-12 GHD Sit ups
3 Rounds
COVE WOD
30 Power Snatch
30 Box Jumps
30 Pull Ups
Fitness: 75/55
RX: 95/65
RX+: 115/75 (chest to bar)
13 Min Time Cap
Coach’s Tip: You should be hitting 5-10 reps on your first set of power snatch, so pick a weight you can hit in a big set fresh. The box jumps will be a recovery time for your shoulders so loosen up and swing those arms to get ready for the pull ups. The pull ups will be hard after all that work, so find a good scale that allows you to do (at a minimum) sets of five unbroken.
Dan H and the men of the Cove rock the erg…
