UPCOMING EVENTS AND KEY DATES
‘Tis the season for fitness, fun and family — and there’s nothing like spending time at the Cove as the holidays come upon us. We have lots of great events and happenings at the gym over the next month or so and we want everyone to mark their calendars!
THANKSGIVING FULL SCHEDULE
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 9am and 10am. We’ll open the gym for two classes only so you can sweat it out before all of that food! No sitter coverage.
- FRIDAY: Noon and 4:30 PM. No sitter coverage.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
CROSSFIT FAMILY CLASS SCHEDULE
These have been a huge hit with parents and kids alike! It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime. As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON. Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM! If you are uncertain if it’s right for you or your child, just ask!
- SUNDAY 11/25: Noon
- SUNDAY 12/2: Noon
- SUNDAY 12/9: Noon
HOLIDY WOD & POTLUCK
In lieu of the regular 6:30pm class on Friday, December 21st we will be holding our annual Holiday WOD and Potluck. For those of you who are on the blog awaiting the workout every night at 8p, we CAN tell you that this one will be a “12 Days of Christmas WOD” again. But if Christmas isn’t your thing, no worries at all. Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow 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. But of course we won’t reveal ALL of it. The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!
6 Rounds for Time:
10 DBall Over Shoulder
10 Ring Dips
20 Box Jumps
1 Min Rest
*36 min time cap
Fitness 20”/18”, 40/30
Performance/Open 24″/20″, 100/70
Modify row if necessary
Use slam ball instead of larger Dball
Box dips or tricep kick backs (10/side – can do simultaneously)
Sub step overs for box jumps
Coach’s Tip: Endurance style workout today with a lot of different movements. Big focus is form on the DBalls. 3 steps- Deadlifts, Lap, Hip & Flip.
Coach Madison with a watchful eye on Dominic…