In lieu of the regular 6:30pm class today, we will be holding our annual Holiday WOD and Potluck. Come on in for a great workout and bring a dish to share. This is one of the best nights at the Cove, so come on in and celebrate the holidays with your fellow Covies! We will maintain a regular schedule the rest of the day.
To help you maintain your fitness during the holidays, we will have options for you EVERY DAY… yes, even on Christmas Day! While others are closed, we’ll stay open so you can continue to make those GAINZZZZ!
There are some adjustments to the schedule with modified hours, so please read this carefully!
Friday 12/22: Holiday WOD and Potluck. We will be doing the 12 Days of Christmas WOD at 6:30pm followed by a potluck directly following (that means bring a dish to share!). The same 12 Days of Christmas WOD will be the WOD for all of the classes that day.
Saturday 12/23: Normal class schedule at 9, 10 and 11a. There WILL BE an 8am competitor’s class as well!
Sunday 12/24: Open Gym 9a to Noon (no Yoga this Sunday)
Monday 12/25: (Christmas Day): Open Gym 9a to 2p
Tuesday 12/26: Noon, 4:30p and 5:30p classes only. Open gym from 1-4:30.
Wednesday 12/27: Regular schedule
Sunday 12/31 (New Year’s Eve): Open Gym 9a – Noon
Monday, 1/1 (New Year’s Day): Open Gym 11a – 2pm
12 Days of Christmas
3 Kettlebell Swings #53/35
4 Hang Cleans #95/65
5 Push Press 95#/65#
6 Front Squats #95/65
7 Push Ups
8 Sit Ups
9 Wall Balls #20/14
10 Box Jumps 24/20
11 Pull Ups
30 MINUTE HARD TIME CAP!
Please note it can be completed individually, as a team or scaled in a VARIETY of ways. Talk to your coach about how to scale for your level of fitness… it should be FUN… not brutal!
Fitness: 75/55 (25/26)
RX: 95/65 (53/35)
Like the song (and like the image above), you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. You will end on that final burpee (aka ‘the partridge in a pear tree!)
Coach’s Tip: We did this same WOD last year, so if you were here, check out your times and scales as this will help you with picking out how to tackle this workout. We will be doing a HARD stop at 30 minutes, so please pick weights you can move unbroken for every set! This is a great WOD and has tons of movements and is meant to be FUN! For the 6:30p class we will be running more than one heat, so if you can’t get there until 7p, no worries… you can still do it! For the larger evening classes we will set up designated areas for the various equipment so you will need to move from station to station, but it shouldn’t affect your time (trust us, you will want a few seconds rest between movements!)