NO 10a OR 11A CLASSES SATURDAY!
A final reminder that we have our Swimming WOD Saturday so there will be NO 10am or 11am classes! The 9a will run as normal along with sitter coverage.
SWIM WOD DETAILS HERE
PLEASE READ! If you are coming to the Pool WOD tomorrow there are some important updates and things you need to know!
1) We will start warming up at 10:30. Waivers need to get signed and we will warm up before the pool opens (then drag our coolers in and get after it right around 11a). 2) NO GLASS BOTTLES. Yes, we are going to make a day of it and have a pot luck BBQ, but any drinks need to be in cans or non-glass containers.3) If you are drinking booze, please bring a cup (we’ll bring some solo cups too, but we don’t want to ‘advertise’ that we are drinking as its a family friendly place) 4) Bring towels! You’ll need them for the pool later but you will also want a dry one for your hands (especially for the KB swings). We will NOT be bringing chalk. A quick rub of the towel on your shoulders, arms and hands will do the trick! 5) We strongly encourage people WEAR GOGGLES while swimming. We are running one big heat so there will be lots of people in the pool at once. You’ll need to see where you are going! 6) Unfortunately, no floats allowed so you’ll have to save that giant swan tube for another day! For weaker swimmers you can either ‘run the lap’ or we will have kick boards and noodles available! 7) To make things easier on the guards, please try to bring exact change. It is $7 per person!
And thanks again to Kim and Steve Michelotti for offering up their pool AND covering the expense of getting the pool open an hour for us. SO generous!
SFH COMING FOR TASTE TESTS!
Ever notice those bags of protein powder by the T-Shirts up front and wondered what they taste like? Or think, “Fish oil?! No way!”. Well, on Monday from 4:30 to 7:30PM, SFH will be coming to let Cove members sample some supplement products and ask questions. Please know we have NO skin in this game other than offering a product line that we believe in and personally use; how you fuel yourself and work on your recovery is completely up to you.
BUT, we all want you to take fueling your body and recovery seriously. So, even if it’s not to ultimately buy a product, come taste the stuff and learn a little bit about what each is meant to do. You might learn a bit or get inspired to treat your body better… and you’ll certainly get to sample some yummy stuff!
POOL PARTNER WOD
For time:2 laps (each partner swims 1)100 KB Swings4 laps100 Goblet Squats6 laps100 SDLHPs8 laps100 KB Lunges 10 laps*1 lap is down and back.*Split laps and reps up however you’d like*Only 1 partner working at a time**This can be done outside of the pool with 8 burpees for each lap
10 min EMOM
Even: 10 Ring Dips
Odd: 10 Sumo Deadlift High Pulls (barbell)
25 Jumping Lunges
10 Power Cleans
200 M Run
Coach’s Tip: The weight should be something you can move quickly. Moderate to light today, not heavy!
A good Snatch starts with a great set up. Coach Chris working on getting a full class into a good Snatch set up position…