This weekend we will be hosting the CrossFit Level I seminar and will not be having any Saturday classes. We also will not open gym throughout the day with the exception of after 7 PM on Saturday and at 5:30 PM on Sunday. The Level I is a crucial part of us maintaining a strong relationship with CrossFit and is a huge resource to the current coaching staff as we are bringing new coaches on board to the team. We thank you for your understanding.
As February is coming to a close, you cannot look at the goal board and not be amazed at all the people that are making a commitment to improving their fitness. The different colors just pop off that whiteboard and it just makes us smile looking at it..
We have already seen so many victories for some of our athletes. We saw Jen K. do her first FX workout, Michelle T. has been trying to get her first kipping pull-up and shocked herself by getting her first strict, we saw Margaret link multiple toes-to-bar and Carolyn P. got her first bar muscle up after working so hard on it. There are so many victories and so many people that are inching closer to those big moments.
With that said, how are you doing with your goals? There is still time to work on them and although you might not get there by the end of March, the most important thing is that you are doing the actions to get there. It is the journey and steps forward that is the reward and not the moment of getting there.
We will be doing another goal board for Q2 but don’t wait till April to take steps forward, take them now and you will be amazed at what you do with consistent and focused action.
We have two more weeks of the Crossfit Open ahead of us and this week is going to be a very special night. If you haven’t heard the news, Coach Dejah is unfortunately (for us) leaving us to head back to sunny California. She has been an exceptional athlete and coach at the Cove for the past two years and will be sorely missed. To say our goodbyes, a CrossFit Open workout sounds perfect excuse for us all to get together. We are sure (or hopeful) the 23.2 will be a great workout and we will always now know it as the Dejah workout.
So please join us this Friday’s evening classes to workout or if you were planning on taking an earlier class, just stop on by to cheer and enjoy some time with your fellow Cove athletes.
We just finished up our most recent session of the CrossFit kids program and it was another big success. We saw some amazing gains from these young CrossFit athletes and we have had a tremendous turnout of the program. We are going to be running another session immediately, as we want to continue the momentum for the kids.
Coach Tracy is doing an amazing job with the program and we are going to be making some changes to help improve the experience.
We know that many of you (and your kids) have a busy schedule and can’t make every class, so we are going to look to use punch cards for the kids. A 5-class punch card cost $80. This punch card will work for this most recent session and all upcoming sessions. The punch card will never expire.
If we get enough kids, we are going to look to open up a third class. Currently, we are doing classes at 1:30 PM for the younger kids (5 to 9) and at 3 PM we have our older class (9 to 12 years old). We will open up an additional class up at the 4:30 PM time slot if we get enough interest from our older athletes.
The next session starts this Saturday, so if you are interested in your little one being part of the Cove CrossFit Kids program you can sign up here.
We wanted to give a quick shout-out to some Cove athletes who competed at a pair of CrossFit competitions.
First, at the Battle of Baltimore, we had Caroyln P, Blake, Brooke, Charise, Coach Dejah, and Mateusz competing in the RX division. This was the first RX competition for many of these athletes and it was a big step for them. They all did great and we are so proud of them for putting themselves out there.
Secondly, we had one of our youngest athletes competing this weekend in Pennsylvania at the GOAT Youth CrossFit Competition a CrossFit Vertex. He has been training hard over the past couple of years and took second place in his first youth competition. We have been loving watching his progress over the years and are so excited to see him to continue to grow as an athlete and great young man.
It’s time for the COVE 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. And in this case, due to Covid, it’s two years overdue!!!
We want EVERYONE to mark Saturday, March 11th, in 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
Starting on Thursday, Feb. 16, 2022 (for three weeks), CrossFit athletes everywhere have the chance to challenge themselves and feel the thrill of “competing” on a global scale.
Yes, technically it is a “competition” (as it is a qualifier for the CrossFit Games) but for most of us, it’s about discovering something about yourself. But sometimes the seemingly impossible is actually possible!
More than anything, it is community at its finest.
And ask ANYONE who’s done it at the Cove — the feeling is just magical. Next-level cheering and celebrating and the ultimate reminder of why we all do this crazy thing called CrossFit. In addition to testing your own fitness, there WILL be post-WOD shenanigans that follow (so keep those Friday nights clear on the calendar).
For those who haven’t done it before, each Thursday night at 8p CrossFit releases the workout. Every Friday we do that workout at the Cove (as the daily WOD), so even if you don’t register, you’ll be doing the Open workouts anyway. There is an option for EVERYONE regardless of their fitness level. And the $20 registration fee (that goes to CF, not us) gives that extra feeling of accountability and being part of something epic!
We are a couple of weeks into the new year and it’s time to think about setting some goals. Although most people focus on one-year goals, we want to encourage you to have those year goals but also break them down into more manageable bites. It is difficult to stay engaged with a goal that is 12 months out but cutting the goal into a more manageable step and time frame can really help us stay connected to the process.
To help all our athletes, we have reserved one of our whiteboards in front of the gym to write down our quarterly goals. There is a certain magic to writing goals, but particularly here at the gym. By writing it there, we are making a commitment to ourselves and letting the community know that you are looking to make a change.
As far as setting those goals, I would encourage you to check out one of our older articles on setting smart goals (Specific-Measurable-Achievable- Realistic-Time Bound) but there are two other things that we would like to suggest as we look to make 2023 amazing!
First, be sure your link your outcome with a process goal. For example, if you are looking to get your first pull-up that pull-up is your outcome goal. Connect that goal with a process goal, like I am going to work on pull-ups 2 times per week. It’s these process goals that lead to us get to that magical outcome.
Secondly, follow up your goal with some sort of immediate action. Writing the goal on the whiteboard is a great start to getting to that accomplishment but we want to build some momentum to get there. To do that, make some sort of action, no matter how small. For example, to our pull-up example, after writing it on the board, do a 30-second dead hang. It’s a small step forward but every great accomplishment starts with that first step.
Finally, if you have any questions or looking for some guidance to achieve those goals, just email us at email@example.com. We are here to help and are so excited to see what growth we are going to see from you.
We want to wish the best of luck to Coach Jenna in this weekend’s Wodapalooza competition. She is competing with two other top-level teen athletes in the RX division (against the adults!) in one of the premier CrossFit events during the competition season. Her team name is “Young & Free Only 17”
The event will also feature a new friend to the gym, Tola. He has been working out at the Cove this past month and will be competing with fellow CrossFit stars Björgvin Karl Guðmundsson and Khan Porter. Their team is “King BK & Friends”.
We are excited to announce that we are starting our next round of CrosFit Kids at the Cove this coming Saturday. The last round of these classes was a great success, as we had so many kids not only get stronger and fitter but finding a new love for being active. It was a program filled with smiles and PR’s.
We are so proud of this program and the effect it is having on our little Covies!
Here are some details about the upcoming session.
Training across all fitness domains (strength, power, endurance, agility, mobility, and more)
Thorough instruction on technique & progressions for all levels of athlete
Fun, friendly & inclusive environment
Expert training from a certified L-1 Coach (Coach Tracy)
One-hour classes over a period of six weeks
The program starts on Saturday, January 7th
We have two classes depending on the age and athletic abilities of the athletes
Saturday’s at 1:30 PM (Ages 5-8)
Focused on the basic foundations of functional movements in a fun environment. We are developing a love of fitness while building a physical literacy that we aren’t seeing today.
Saturday at 3:00 PM (Ages 9-12)
Building on our foundational movements (push, pull, squat, etc), we look to teach the more advanced movements we see in our adult classes. Our goal is to eventually develop the skills, knowledge in maturity in these young athletes who can participate in regular CrossFit classes.