Tuesday, June 14th 2016
BOD POD — ONLY FIVE SPOTS LEFT!
The BodPod is a device that takes super accurate measurements of body composition (body fat vs. lean muscle) to get an idea of where you stand and the amount of calories your body should take in. It is used by both the NFL and NHL in there combine testing.
The vendor will be here Monday June 27thfrom 4 PM to 7 PM and currently there are only 5 spots left! If you are interested, please sign up HERE. If there is enough demand we can pursue opening up more times that evening, but we’ll need to hear from you if can’t find a spot.
Here is a link to a PDF on information about the BodPod – https://www.cove-fitness.com/wp-content/uploads/2016/06/BeFit-Test-Bod-Pod-brochure.pdf
Non-Cove members are welcome to take the test as well. If you have any questions just email Brian@CrossFitCove.com.
BROMANCE WOD AND WHISKEY
Our second Men’s Only event is just a few days away! Bring something to drink (and ideally a snack to share) and come get your Bromance on. It will be an awesome WOD and it will REPLACE THE 6:30PM class. Sorry ladies, but if you want to work out, come to any other class that day! Sign ups are on the WhiteBoard at the Wodify station.
WOD
20-15-10-5
Clean and Jerk
Bar Facing Burpees
Fitness: 95/65
RX: 115/75
RX+: 135/95
Cash Out: 5 Rounds SLED PULLS!!!
20-Meter (65 feet) Sled Pull (go heavy – should be 30-45 seconds in duration)
Coach’s Tip: We have three sleds, so you will rest while waiting for your turn. Use this rest time to stretch your hamstrings, gluten and calves! For the WOD, pacing is key. If you come out of the gate too hard and fast you will be toast by the last set. The Burpees are bar facing, which adds a level of additional challenge. Burpees are your ‘rest’ here (yep, we said it)… so just keep moving and keep the pace consistent! We did this WOD on Nov 30th, but with out the set of 5, so aim to get close to your past score (which means huge improvement b/c there are more reps!)
Who’s likes to lift heavy sh#t? These guys!
