Wednesday, May 25th 2016
LOVE IS IN THE AIR!
A huge congratulations to Taylan and Selin who got engaged last week! We’re trying to convince them to get married at the Cove. We’re thinking Turkish get ups might be appropriate to honor their heritage at the ceremony!
And a big shout out to Robert and Lena who got MARRIED two weeks ago! After a fun wedding and honeymoon, they are back at the gym (now as husband and wife!).
Give a huge congrats to both couples when you see them!
MURPH LESS THAN A WEEK AWAY!
As you know, we will be doing Murph to celebrate Memorial Day on Monday, May 30th at 10am. This will be our ONLY class that day and it will be followed by a Cove potluck BBQ afterwards. Larry will be there with his pit beef truck (Bullhead Pit Beef) so plan on chowing down on some good grub afterwards! It is pot luck style for beverages and sides so bring something you love and bring enough to share!
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). We will send out a doodle poll for heat sign up shortly. Don’t forget to sign your name on the whiteboard so we know you’re coming!
NEW YOU LADIES!
You have made it to the final stretch. A reminder that we will be doing drinks and snacks after the 7p WOD, some come to that class and stick around after… or come back if you are working out earlier in the day! Again, its pot luck so bring enough snacks for your new friends (Paleo not required, but let’s try to keep it healthy still!)
NEW YOU STRENGTH/SKILL
Take 12 Minutes to Find a Heavy 3 Rep Snatch
NEW YOU PARTNER WOD
COVE STRENGTH WOD
We are not scoring the strength portion as we want you to focus on the WOD (and not worry about WODify and #s)
12 minutes to work up to a heavy 3 rep Power Snatch
(no score)
COVE WOD
25 Push Ups
35 Box Jumps
30 Power Snatch
35 Box Jump
25 Push ups
Fitness: 95/65
RX: 115/75
RX+: 135/95
COACH’S TIP: Again, the focus is on the WOD today. Use the strength portion for a warm up. Quality push ups are very important today. For the snatch weight it can be in singles today, but it should be something where you can move through 30 in 5-6 minutes. That = 5-6 reps per minute.
Selin and Myrissa swinging some heavy bells! Great work ladies!
