Big week at the Cove, as our strength movements are getting even heavier!

Some highlights to look for

Monday: We are now pushing the weights up for a push press, working into the 95% range for a heavy single. For our metcon, have some hand stand push ups. If you don’t have them, don’t sweat it, as we can give you a variety of scaled options. One of our favorite is handstand push ups on a box, which you can see here.

Tuesday: We are bringing back some farmers carries this week. We know how important these are to core strength and overall health and excited to see them as part of the program this week.

Wednesday: 1 RM snatch day. Let’s see some PR’s. And for a metcon, a classic from the CrossFit games.

Thursday: Halloween dress up and we have a super fun workout of dumbbell movements and gymnastics.

Friday: Have squats! Hitting waves at that 95% range. We follow that up for a box step up workout, as we prepare for Chad 1000.

Saturday: Partner workout!The weekly programming can always be seen here.

Congratulations to Caryn, Chrissie, and Eric on completing this weekend’s marathon!

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COVE SURVEY AND ACTION STEPS

As you know, we recently polled the community to determine how the Cove can best support them as they change or grow over time. Our goal was to add value to members that will increase longevity and help them lead fuller lives and we are thrilled to announce some exciting programs and partnerships to do just that!

WELLNESS LAB

We heard loud and clear that the community craves a more comprehensive approach to optimize their well-being and vitality.  We are thrilled to announce we are partnering with the Wellness Lab to help understand your body’s inner workings and find the treatments that can help you find success. Whether it is understanding hormonal imbalances, nutritional deficiencies, or assistance with medical weight loss, you can work with a team of Registered Nurses and Nurse Practitioners who can balance your goals while understanding what you need to perform at the gym (and in life) from the inside out. And now you can do it right here at the Cove. 

Offering Solutions For

Women’s Focused: Hot flashes 
+ night sweats, libido change, joint pain, trouble sleeping, brain fog.

Men Focused: Mood, muscle retention/development, libido, bone health

Increasing energy levels

Reducing inflammation

Enhancing Immune functions

Weight Management/Metabolism Regulation

To learn more or make an appointment click HERE

MOVE PANG FREE

Over 75% of respondents said that mobility and stretch is something they’d like to have at the gym and we are thrilled that Coach Carolyn made the move from Lifetime to the Cove to make her business base at the gym. Her work encompasses a wide range of techniques, including massage, myofascial release and active range of motion movements. Stretch therapy is the scientific application of these techniques to treat certain physical problems associated with tight muscles and restricted joints. When performed properly, stretch therapy can help prevent injuries and improve performance. This is an incredible added value to our clients and we are lucky to have her there. 

For more Move Pang Free information and to set appointments, click HERE

NUTRITION

Nutritional support was the number one requested service and we are thrilled to announce Coach John is building a new support plan to help you achieve your goals. 

Two of the biggest barriers people face are often cost and accountability, so he is starting a new Group Nutrition Coaching program!

Much like a CrossFit class, the aim is to get a group of like-minded athletes that want to improve on their nutrition by way of:

Coach-lead teaching and knowledge

Group accountability 

Group motivation

Pushing each other to stick with and achieve their goals, just like a regular class.

By participating in Group Nutrition Coaching you will receive:

Personal Nutrition Guide with macronutrient plans

Weekly group check-ins

Monthly InBody Scan reviews (to determine what changes need to be made to your plan)

A private Facebook page to ask any and all questions/unlimited support (using Facebook will also help keep the cost down as we won’t have to pay for any other web services)

Pricing starts at $45/month

To join or ask questions to Coach John, click HERE

MENOPAUSE SEMINARS

We heard from a smaller but excited group that information and resources that menopause workshops would be greatly welcomed. They would be designed to help women through the perimenopause and menopause transitions through education, community, and sharing resources. We are working on securing our experts and timing so please stay tuned!

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The week start’s on Monday, with our Mamogram Monday workout. It’s partner Cindy, which is a body weight-focused workout. We encourage everyone to wear pink for that workout. To read more, check out Thursday’s post here. Thank you to breast cancer survivor, Julie H, for your help organizing this event.

Some other highlights of the week

We are pushing the loads up for our wave strength pieces on Tuesday (push press) and Saturday (back squat). For our snatches, we are now hitting 90% loads and excited to see some heavy power snatches that look sharp with strong technique.

Tuesday, we have “Keep it 100” which is a repeat workout at the Cove from the mind of Coach Daniel. A great duo of push press and farmer’s carries.

Wednesday, we have Tosh Sprints. A great workout to build speed and endurance. We have so many Covies signed up for a variety of races (Hyrox, 5K’s,etc) and this is a great training piece to help you with your goals.

Friday, a great barbell workout that ends with max bar muscle-ups. For those that don’t have muscle ups, we will be giving you a scaled version that will help you build the strength and skill to get that first pull up, chest-to-bar, of muscle up.

Saturday, hero workout Rahoi.

Congratulations to Coach Grace and Mitch this weekend! Photo Credit: Coach Hanna

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Almost all of us have been touched by breast cancer in some way, with many of our own community experiencing it firsthand. 

At 34, our very own Julie H. was diagnosed with stage three breast cancer. Now, as a five-year survivor, her mission is to raise awareness, advocate, and support women as they navigate their own breast cancer journeys. With 1 in 8 women facing a breast cancer diagnosis, it’s vital to come together and do everything we can to support each other and continually remind friends and family to get checked regularly.

This Monday will be “Mammogram Monday” at the Cove. Come in for a fun partner workout (bring a friend or find one at the Cove). Wear your pink and let’s celebrate those boobies!  While we are not asking for money, should you be compelled please consider donating to the For Three Sisters organization to help keep women connected and supported. 

BOOK THOSE SCREENINGS AND SEE YOU MONDAY!

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