In lieu of the regular 6:30pm class on Friday, December 20th we will be holding our annual Holiday WOD and Potluck.  Just like in year’s past, it will be a “12 Days of Christmas” WOD, featuing a workout with a rep scheme that follows the pattern of the 12 Days of Christmas.  Like the song, 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.  If you don’t celebrate Christmas, don’t worry!  It’s not a religious holiday gathering, it’s the unofficial CROSSFIT holiday celebration!  Please bring some drinks or a dish to share as this is one of our most fun and festive potluck events. So please join your Cove family for the holidays if you are in town!


SAVE THE DATE!!!!!!   FEBRUARY 22ND 2020!!!!!!!!!
It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!
We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.


Saturday, March 28th will be our annual IN HOUSE COMPETITION!  As you know, when CrossFit moved the Open to the fall, this disrupted our ‘regular’ in-house competition timing, but alas, we’ve moved it to when the Open once was!
The Clash at the Cove is meant for EVERYBODY at the gym and is  a FUN and INCLUSIVE way for people to dip their toes in into the “competition” space.  So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to new level.  And if you didn’t, we hate to tell you, but you compete with yourself every day.  So, technically you have zero excuses!
The Clash at the Cove will have a scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness.  Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year!  We will be releasing standards, structure and more information shortly.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  
The competition is for EVERYBODY in the gym, literally EVERYBODY!!!! If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.  If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction! 
But for now, MARK YOUR CALENDARS!!!!!!!





14 minutes to work on handstand progressions:


-Freestanding Headstand

-Handstand against wall

-Freestanding handstand

-Handstand Walk (freestanding, on dolly, around box)




AMRAP in 14 min:

5 DB Thrusters

50′ HS Walk

50 DU


Fx: 30/20#, 50 Shoulder Taps, 2:1 Singles

P: 50/35#, Dolly HS Walk

O: 50/35#


Coach’s Tip: A lot of inverted work today.  We will have a lot of different progressions to use so make sure you come in and learn something new.


Angie’s holiday spirit created toes-to-bar magic at last year’s Holiday WOD & Potluck.  And yes, her garland stayed on all night…

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