Thanks to all that came to the 10am family class. It was such a fun group and EVERYONE did great! That’s a wrap for January classes but we will pick it back up again in February. But if anyone’s child had fun and wants more, we are doing a CF Kids series in February (see below!)
CROSSFIT KIDS THIS FEBRUARY!
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
Larry’s training the next generation of Jackons for the CrossFit Games…
FAMILY CROSSFIT CLASS 10AM SATURDAY: NO REGULAR 10AM CLASS
Today we will be running another FREE CrossFit Family class at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!
STRENGTH WOD
Front rack lunge
8/8/8/8 (same weight across)
WOD
20 KB swing
15 Back Squats (bar comes from the rack)
20 Push ups
3 Rounds
Fitness: 135/95 (35/26)
RX: 185/125 (53/35)
RX+: 205/135 (53/35)
Coach Anna with an AWESOME WOD face doing some heavy cleans!
We’ve had a number of members talk to us about their goals, and nothing makes us happier than an athlete who has something they are striving for. There’s been an uptick in competition sign ups (huge congrats to Mike K. and the fabulous duo of Angela and Liz for killing it at the Festivus Games this weekend!) and the gym seems to be bustling with people working on developing specific skills or building strength. Again, this is #amazeballs! And we want to support you however we can.
Coach John did a great write up on setting goals AND setting yourself up for success. Take a look at these wise words and reach out to us for help!
COACH JOHN AND THE GOAL WALL
Question- How many gyms out there have goal walls dedicated for their members?
Answer- A lot
Question- How many of those gyms consistently update their goal walls?
Answer- Not many (in my experience at least)
Here at the Cove we are dedicated to helping our members achieve their maximum potential. Whether it’s becoming stronger, faster, losing weight, or just doing something you have never done before, we want to help. So how can we help? Well, the first part starts with you and setting a goal(s). At the beginning of the year we wrote a blog post about re-vamping our goal wall and how to set goals/where to start. If you don’t remember, here is a quick recap-
In order to give yourself the best chance at reaching your goals, each one must be SMART:
Specific
Measurable
Achievable
Realistic
Time Bound
We also helped people direct their focus by narrowing down goals to no more than 3 at a time and ones that were able to be reached within 2-3 months (although yes, you should have more than 3 goals per year and have both short and long term goals).
Why did we want to set our goal wall up like this? Because, we want people to come in, look at their goals, and say to themselves “What can I do today to help myself get closer to my goals?” instead of “Eh, I got until the end of the year to do this…plenty of time left!” If you don’t know what you can do to help yourself, ask a coach and they can help direct you. As most of you know we offer tons of additional services to help you reach those goals including free and paid clinics (handstands, running, double unders, etc.), competitor’s class, barbell club… and of course personal coaching!
Well, my awesome peoples, it must be working! We have seen members constantly achieve and update their goals throughout the year. We coaches are constantly scanning the goal wall for updates and we take note when goals are achieved. The reason we bring this up now is because we are entering the third quarter of the year and we want to remind everyone to close out the year strong! Don’t let up on your progress just because it’s getting toward the end of the year or because the holidays are coming. We want you to keep the gain-train going all year round!
We also want to hear some feedback – What goals have you achieved? What is left on your goal list for 2017? What can we help you with? When do you think Holden and Franey are finally going to do the workout “King Kong”? Use this as a gentle reminder to think about what YOU want from this experience. And if you’ve already identified some goals, are you on track to hit them? Feel free to comment on this blog and tell us about your achievements or send us a note on what you need help with. That’s what we are here for!
STRENGTH WOD
Back Squats 4/4/4/4/4
(80-90%- go heavier than last week)
WOD
6 Sets of the following:
30 Seconds Max Front Squats
30 Seconds Rest
30 Seconds Max Pull ups
30 Seconds Rest
Fitness: 75/55
Performance: 95/65
Open: 115/75 (chest to Bar)
Coach’s Tip:Pour your focus into the strength portion today. The second part of the workout should be a load and progression that you can move the whole 30 seconds (maybe one break). Avoid singles on the pulls ups and instead, find a scale that allows you to string multiple reps.
Nothing make us happier than this Cove OG Andy M. walking through the doors Thursday night! Just like riding a bike (well… erg)!
The 50,000 meter club didn’t include a very important member yesterday!
The editors of the Cove Daily WOD blog apologize to Jonathan, his friends and family for leaving him off the list.
PALEO POTLUCK THIS FRIDAY 7:30P
The Paleo Pot Luck will be at the gym tonight directly following the 6:30p class. We posted the event on the Cove Club FB page so feel free to add whatever dish you are bringing. Come get a Partner WOD in and have dinner with your fellow “clean eaters”! As always, family and friends are welcome!
Just a head’s up that we are wrapping this round of Foundations classes at the same time. Please encourage any new faces to stick around and join us. It will be a busy night at the Cove and we want them to feel the power of this amazing community!
FAMILY CROSSFIT CLASS 10AM SATURDAY
On Saturday we will be running another FREE CrossFit Family class at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!
WOD
2 Shuttle Sprints
6 Power Cleans
12 Rounds
Rest 2 minutes
4 Deadlifts (change weight for deadlifts)
12 Cals
12 Rounds
1 Partner does a round then the next partner does a round.
With all the craziness of the holidays we forgot to take a moment to reflect on the AMAZING accomplishments of so many athletes at the Cove on the rowers. We loved how so many people embraced the rowing challenge and were so determined to finish by 12/31. We will DEFINITELY do this again next year. Congrats to our big benchmark 50K and 100K finishers!
50,000 Meters
Coach Josh
Angie H
Ada R
Axel R
Adi V
Myrissa R
Bonnie M
Coach Anna
Garth C
Maria A
100,000 Meters
Charles W
Larry J
Nathan N
Chris B
Coach Brian
Coach Marina
Julie J
Allie B – 100 Miles on the Assault Bike/Torture Machine
SAVE THE DATE: SATURDAY FEB 6TH 7P
It’s hard to believe, but the Cove turns ONE in February! In order to celebrate, we’re throwing a 1 year anniversary bash from 7p – 10p. This will NOT include a workout, so come dressed as your “non CrossFitter self”! More information to come, but please please please hold the date, book the sitters and get ready for a fun night with this amazing community!
PALEO POTLUCK THIS FRIDAY 7:30P
On Friday we will be 10 days into our challenge and we thought it would be fun for people to get over the hump by trying new recipes and sharing ideas. To make that happen we will have a Paleo Pot Luck at the gym directly following the 6:30p class. Bring your favorite dish and come have dinner with your fellow “clean eaters”! As always, family and friends are welcome!
FAMILY CROSSFIT CLASS 10AM SATURDAY
On Saturday we will be running another FREE CrossFit Family class at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!
SKILL WOD
A1) 8 Strict Pull ups with a 2 second pause above the bar.
(if you can not do a strict pull up work negatives or pull ups off the bar)
A2) 8 Ring Push ups
3 Rounds
WOD
20-15-10 Jerks
20 Push Jerks
20 Box Jump
15 Push Jerks
20 Box Jumps
10 Push Jerks
20 Box Jumps
Fitness: 95/65
RX: 135/95
RX+: 175/115
Dan making sure to hit that target for his burpees on the Challenge Tester WOD!
It’s hard to believe, but the Cove turns ONE in February! In order to celebrate, we’re throwing a 1 year anniversary bash from 7p – 10p. This will NOT include a workout, so come dressed as your “non CrossFitter self”! More information to come, but please please please hold the date, book the sitters and get ready for a fun night with this amazing community!
WEDNESDAY WINS
We love to celebrate victories both big and small and today we give a shout out to Maegan M. who PR’d her back squat this week. There are a few things we love about this moment: First, it was not part of a workout; it was ancillary work she put in on her own time b/c she wants to build leg capacity. Sometimes that little bit of extra work goes a VERY long way. Secondly, she finally figured out what it means to actually PR. Often times we add a bunch of weight on a bar, press it up or down and say ‘yep, that’s all I can do’. But sometimes (not always) you can do more — but its fear of something (maybe failure?) that holds us back. Failure is a GOOD thing. Without getting to failure we can’t know how hard we really can push ourselves. Of course safety is paramount and failure with no form is VERY bad…but you could tell this PR was a lightbulb moment for her. Some of you may have seen her FB post, but here’s a bit of what she had to say:
“Some of you may remember me inquiring about lifting a back squat heavier than what I thought was my 1RM of 125lbs. I came in today, warmed up real good, and started my back squats. I added weight slowly to each set and discovered I could lift 165lbs! That’s damn near what i used to weigh before I dropped 20lbs.”
A little encouragement from her fellow athletes and her taking the time to REALLY see what she was made of allowed a 40lb gain. Unreal!
RATES GOING UP IN FEBRUARY!
If you have any friends or family interested in checking us out, the time is definitely now. In February our rates are going up to $175 for a month to month commitment and $160 for a six-month commitment (same household rate of $100 will apply for the second member). If you are already a member (and most of you reading this likely are), do not worry. Your rates will STAY THE SAME. This is for new members only. But if someone’s been wanting to try, let them know it will only cost them more if they wait!
PALEO POTLUCK THIS FRIDAY 7:30P
On Friday we will be 10 days into our challenge and we thought it would be fun for people to get over the hump by trying new recipes and sharing ideas. To make that happen we will have a Paleo Pot Luck at the gym directly following the 6:30p class. Bring your favorite dish and come have dinner with your fellow “clean eaters”! As always, family and friends are welcome!
FAMILY CROSSFIT CLASS 10AM SATURDAY
On Saturday we will be running another FREE CrossFit Family class at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!
CROSSFIT KIDS THIS FEBRUARY
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
STRENGTH WOD
Front Squat 6/6/6
Same weight across
(It is only 3 sets so make to do some warm up sets then go heavy!)
WOD
Max in Reps in Two Minutes:
2 Min Row for Cals
2 Min Double Unders
2 Min Air Squat
Rest 2 minutes
2 Rounds
Dan P sporting a very long rope working his double unders!
Great job everyone on the Filthy Fifty (or Dirty Thirty… or even the “Twenty is Plenty”)! It was a lot of volume and contained some challenging movements — you all crushed it! It is amazing to see how greatly your engines have improved — that is one LONG WOD!
RATES GOING UP IN FEBRUARY!
If you have any friends or family interested in checking us out, the time is definitely now. In February our rates are going up to $175 for a month to month commitment and $160 for a six-month commitment (same household rate of $100 will apply for the second member). If you are already a member (and most of you reading this likely are), do not worry. Your rates will STAY THE SAME. This is for new members only. But if someone’s been wanting to try, let them know it will only cost them more if they wait!
PALEO POTLUCK THIS FRIDAY 7:30P
On Friday we will be 10 days into our challenge and we thought it would be fun for people to get over the hump by trying new recipes and sharing ideas. To make that happen we will have a Paleo Pot Luck at the gym directly following the 6:30p class. Bring your favorite dish and come have dinner with your fellow “clean eaters”! As always, family and friends are welcome!
FAMILY CROSSFIT CLASS 10AM!
On Saturday we will be running another FREE CrossFit Family class at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!
CROSSFIT KIDS THIS FEBRUARY!
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
SKILL WOD
10 Ring rows
1 min Weighted plank
4 Rounds
WOD
40 Sit ups
15 Power Snatches
30 Sit ups
15 Power Snatches
20 Sit ups
15 Power Snatches
10 Sit ups
15 Power Snatches
Fitness: 75/55
RX and RX+: 95/65
Is our new member Ryan smiling before sprints?! Love the enthusiasm (unlike OG Pete S.)
On Friday we will be 10 days into our challenge and we thought it would be fun for people to get over the hump by trying new recipes and sharing ideas. To make that happen we will have a Paleo Pot Luck at the gym directly following the 6:30p class. Bring your favorite dish and come have dinner with your fellow “clean eaters”! As always, family and friends are welcome!
FAMILY CROSSFIT CLASS 10AM!
On Saturday we will be running another FREE CrossFit Family class at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!
We had a ball with the families who came this weekend… and we think they did too!
CROSSFIT KIDS THIS FEBRUARY!
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
WOD
“Filthy Fifty”
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking lunges
50 Knees to elbows
50 Push press
50 Hip extensions
50 Wall ball shots
50 Burpees
50 Double unders
Fitness “Dirty Thirty”: 30 Reps of each. Box 20/18 Ball 14/10, Kettlebell 35/26 Bar 45/35, Knees to waist, 100 singles
RX: 24/20 (20/14) (53/35) (45/35)
Kyle rocking some overheat squats with some solid form — great depth and heels flat on the ground!
Come on in and catch up on a missed WOD, mobilize or just hop on a rower (in case you are suffering “rowing challenge withdrawal”!
FAMILY CLASSES
A reminder that next Saturday we will be holding a FREE CrossFit Family class at 10am. There will be no regular 10am class! CF Family is designed so you can work out WITH your child, instilling great habits and showing that fitness can be fun at any age. PLEASE let us know if you are attending so we can plan accordingly (the ideal ages are between 5 and 10 but we can make exceptions).
CROSSFIT KIDS THIS FEBRUARY!
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
FIRST FOUNDATIONS OF THE NEW YEAR!
We are kicking off 2016’s first Foundations Classes next week! They will run Monday (7:30p), Wednesday (7:30p) and Friday (6:30p). If you know of friends or family members who are looking to try something new or have made resolutions, we have a free week for them to try it out! As always, we SO appreciate the referrals and great things you have to say about the Cove!
A throwback to last Sunday. Brooke and our amazing bartender Phil!
For the next two Saturdays we’ll be running CrossFit Family classes at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a or 11a instead!
Tomorrow and next Saturday (January 16th) we will be holding FREE CrossFit Family Classes at 10am. There will be no regular 10am class! CF Family is designed so you can work out WITH your child, instilling great habits and showing that fitness can be fun at any age. PLEASE let us know if you are attending so we can plan accordingly (the ideal ages are between 5 and 10 but we can make exceptions).
CROSSFIT KIDS THIS FEBRUARY!
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
FIRST FOUNDATIONS OF THE NEW YEAR!
We are kicking off 2016’s first Foundations Classes next week! They will run Monday (7:30p), Wednesday (7:30p) and Friday (6:30p). If you know of friends or family members who are looking to try something new or have made resolutions, we have a free week for them to try it out! As always, we SO appreciate the referrals and great things you have to say about the Cove!
STRENGTH WOD
Take 15 minutes to find a heavy load in this complex
