START YOUR ENGINES
After an epic day of squatting yesterday, today we focus on the engine and the “pull”. We call the WOD “The Pump” because your chest will get a great pump (and they guys might need to a pose down afterwards). Nothing like some pre-Thanksgiving long WODs to offset the damage we will do later this week! This will be a long burner, but we will time cap at 30 minutes. If it takes you longer than 5 minutes to complete the first round, consider scaling the volume of your most challenging movement(s) and/or distance on the rower!
Also a reminder that you may see some new faces this week. Not only do we have some new members and people checking out the Cove, it’s a big week for drop-ins so let’s show them all what this community is all about. Introduce yourself, throw them a cool towel and be generous with the fist bumps. So thankful for what we have here at the Cove and it’s always such a treat let others experience it!
REMINDER: MODIFIED HOLIDAY SCHEDULE
WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
500/400 M Row
10 Push ups
5 Strict Chin Ups
10 Floor Press
Rest 1 Minute
25 Minute Time Cap
Coach Lynsdey teaching the fundamentals to the last round of foundations classes… and Charles thinking we were doing the mannequin challenge! FYI, we are holding another round of Foundations/101 classes next week (Mon, Wed and Thurs at 6:30p). It is almost full already so if you know anyone who wants in, email us sooner than later!