Thursday, September 10th 2015
THE COVE IS HEADING TO ADVENTURE PARK!
Myrissa R. has generously arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates. Amazing! We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.com. Please email at info@cove-fitness.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests). We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:
FRIDAY IS THE LAST DAY FOR THE SURVEY!
Thank you to all who have responded! And for those of you who haven’t yet, we have developed a survey (the link below is “General Gym Survey”) and it asks a broad range of questions from class schedules to gym culture. This survey should only take 5 minutes (maybe 7 if you have a lot to add in the open ended questions). We have also developed individual surveys for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Those should only take 2 to 3 minutes a piece but, again, if there’s more you have to say… type away! You’re 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!
And for those of you competing in the Clash at the Cove… here is workout number 1!
DRUMROLL PLEASE…
WORKOUT 1
“Race to the Rope”
Men:
Clock will be set for 11 minutes.
In 11 minutes the athlete must complete the following tasks:
Part I
500 Meter Row
400 Meter Run
2 Rounds
Your score will be the time to complete the workout.
Part II
With the remaining time the RX division will attempt to get as many double unders until the clock runs out.
For the scaled division – max unbroken single under in the remaining time.
The entire event will be weighted with Part I having twice the value of Part II
Females:
Clock will be set for 11 minutes.
In 11 minutes the athlete must complete the following tasks:
Part I
400 Meter Row
400 Meter Run
2 Rounds
Your score will be the time to complete the workout.
Part II
With the remaining time the RX division will attempt to get as many double unders until the clock runs out.
The scaled division will attempt to get as many unbroken single unders in the remaining time.
The entire event will be weighted with Part I having twice the value of Part II
Row: On 3-2-1 “Go” the Athletes will then grab the handle and begin rowing. The Athlete may not have their hands on the handle prior to “Go.” The Athlete must row until 500M are achieved and they must not let go of the handle until the monitor says 500M.
Double Unders: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
STRENGTH/SKILL WOD
Clean Complex
Every 90 Seconds for 15 Minutes
1 Power Clean + 1 Low Hang Power Clean + 1 High Hang Power Clean
(High = above mid thigh)
(Low = just above the knee)
WOD
15 Hanging Power Cleans
15 Bar Facing Burpees
3 Rounds
Fitness 115/75
RX 135/95
RX+ 155/105
Larry working hard through two minutes of Front Squats on Wednesday morning…
