Wednesday, April 27th 2016
LADIE’S NIGHT FRIDAY!
We are so excited to be throwing our second “ladies only” potluck WOD and Wine event. This time will be extra special because we are asking all the women from the New You Challenge to join us! Whether they join for the workout (or take their normal New You Class time) we hope everyone will join us for the festivities after.
The workout will be a partner style WOD and we hope to pair up as many members with New You athletes as possible. It will be great to get to know each other better and there’s nothing like sharing a workout to do that! In addition, we are asking that the Cove members bring in some of their favorite Paleo snacks for you to try (to keep you all on track) and we ask that everyone bring something to share (food, drink or other!). I will put a white board up at the front of the gym so please put your name and what you are bringing.
We will start to gather at 6:30p and we hope to kick off the workout (or at least the first heat if we need multiples) by 6:45p. This means the New You crew needs to arrive earlier than their 7p start and the Cove members will be starting a little later than their regular 6:30 time. I hope this compromise works for everyone as we have a big group to consider logistically, but we are certain it will be a blast!!! Here’s a pic of some of the ladies working hard at our last event…
NEW YOU CHALLENGE
STRENGTH WOD
NEW YOU CHALLENGE
STRENGTH WOD
Take 15 minutes to work up to a heavy 5 rep back squat
NEW YOU CHALLENGE
WOD
5 Burpees
10 Russian Kettlebell Swings
15 Wall Balls
10 Minute AMRAP
COVE WOD
50 Deadlifts
40 Pull Ups
50 Sit Ups
40 Shoulder to Overhead
50 Push ups
Fitness: 95/65
RX: 135/95
RX+: 155/105
**Singular focus today. Get warm and attack the met con with everything you have.**
Holden glances at the clock during front squat EMOM. AWESOME front rack position!
