Cove Anniversary Bash One Month Away!
ONE MONTH AWAY!
It’s hard to believe, but we only a month away from Cove’s THREE YEAR ANNIVERSARY in February. Those of you who have been here for a while know that it is simply our excuse to throw the most EPIC party ever!
By now, EVERYONE should have Saturday, February 3rd on 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.
BARBELL CLUB – TWO SPOTS LEFT!
For those olympic lifting enthusiast we will be running our barbell club again starting on January 10th. This is a six week course focused on teaching and improving your snatch and clean and jerk. If you are an athlete that loves or is mystified by these lifts this program might be right for you. We are limiting those program to only ten athletes so we can give everyone a lot of attention– and there are just two spots left!
Details: Starting January 10th and lasting for 6 weeks (ending February 16th).
Times: Wednesday and Friday evenings from 7:30 PM
Cost: $125 for Cove Members. For Non Members $175
Cap: The class will be limited to 10 athletes.
Common Questions:
- Can I miss a few classes? Yes, there will be 12 classes over six weeks try to make at least 9 of them.
- What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
- Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run.
- What else can I expect? Talk to us and we’ll answer any questions you might have. Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
- How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.
STRENGTH WOD
8-10 Single Arm Push Press (8-10 Each Arm)
8-10 Ring Dips
8-10 Narrow Push ups (bring in hands)
3 Rounds
WOD
15 Hanging Power Cleans
15 Burpees over the Bar
3 Rounds
Fitness: 95/65
Performance: 135/95
Open: 155/105
Coach’s Tip: Today we are switching up our strength building for the press and we go with single arm and accessory work instead of %s. Continue to focus on good technique which will develop strength. We’ll have good progressions and scales for the dips and the push ups. The Metcon should be short and sweet compared to Tuesday’s 20 minute time domain– heavy but fast!
Kathy L. continues to amaze us. And clearly no one can hold her back!
