HAPPY NEW YEAR
As 2015 is coming to a close we hope you can look back and say you’ve enjoyed your year overall AND your time at the Cove. Most people look forward the coming year as a time to make a change, but everyone here is already ahead of the curve. Each and every one of you should realize that you’ve made massive changes and growth this past year on so many levels. Please take the time to reflect on the victories that you have had personally, professional and (from our perspective) in your fitness. Using yesterday alone as an example, we had yet another amazing day of PR’s as we retested Grace. But overall, we just did some research in Wodify and saw we had 832 new PR’s this past year (ring that bell!). We are not same people we were a year ago — rather we have grown stronger, fitter, healthier and hopefully, happier.
Looking to 2016 we have a lot of big plans for the Cove. We are looking to expand our kid coverage, start a kids program, restart our CrossFit family program, add more speciality classes and clinics, and provide more nutritional support to our members (not just our January elimination challenge). We wish have everyone a happy and safe new year and look forward to an even greater 2016!
BABES AND BARBELLS AND BRUNCH
And another reminder, the ladies only workout and potluck is this Sunday! At 10am we will WOD and then hit the potluck after (with mimosas and bloodies, of course!).
So, ladies, get ready…
“GIRLS ON GIRLS”
(performed in teams of two with a running clock)
2 minutes of rest
2 minutes of rest
(the burpees can be performed throughout the WOD but NOT during the rest periods)
NEW YEAR’S SCHEDULE
New Years Eve: 6:30a, 9:30a, Noon
New Years Day – Noon
5 Ring Rows- Pause at the top and do a 5 second negative
5 Weighted push ups
Front Rack Lunge
Bar Facing Burpee
Allie just wrapped 100 miles on the AirDyne! This is quite a feat given she’s been fighting a back injury and was unable to row (but was allowed to bike) — and let me tell you that rowing is a cake walk compared to that assault bike! A while back Allie tweaked her back (not here!) and she took some time off, went to see a PT, worked tirelessly on her mobility and scaled down when she came back. She has made the coaches aware of her situation and we/she are constantly monitoring her form as she builds back up in weight. And she’s almost back to full stride — she just hit a new 205lb back squat PR last week! She is such a great example of how to battle back from injury. You could be lifting weights or running a 5K; injuries are a part of life. It is the all about how you come back that keeps you in the game for the long run!