Babes, Barbells and Brunch!
SATURDAY @11am IS BABES BARBELLS AND BRUNCH!
Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & Brunch! We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice. We will be posting a sign up sheet so no one is bringing too much of one thing. It is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. Obviously, this is a “no boys allowed” thing (unless they are serving us alcohol and treating us like the Queens we are!)
FAMILY CLASSES
A HUGE thank you to all the parents and kids who turned out for an EPIC Family Class! We had more than 25 mini-fire breathers take the floor and it was so fun to see all the parents enjoying one of their favorite pastimes with their kids. We love helping to develop healthy habits early in life and to see all of our inspirational parents leading by example — well, it was pretty darn amazing. Our next class is Sunday at Noon!
STRENGTH WOD
Take 15 minutes to find a:
Open and Performance: 1 RM Push Jerk
Fitness: Find a 3 RM Push Press
WOD
1 Minute at each station:
Slam Balls
DB Power Cleans (two dbs)
Push Ups
Rest
3 Rounds
Coach’s Tip: Today we get fired up to hit some PRs! We wrap up our press cycle today, but don’t get caught up in the numbers. Pay attention to how you FEEL. How the lift FEELS. And how your form has gotten so much better! We’ll happily take the same (or lower!) weight if the rep is flawless! The 1 minute at each station work is meant to be more of a training day, not a WOD to fear. For the DB power cleans it is two DBs, so one in each hand. Only one side of the DB needs to touch the ground (same standards they used in the Open). Have fun with the Metcon, but let’s put all our focus into the Strength portion today! BANG THAT GONG!!
James and Annie may have heard of Misa, but seem REALLY confident they can take her!
OPEN GYM 9a – 11:55
CROSSFIT FAMILY NOON – 1P
With our Family Classes starting at noon, we will have a HARD STOP to open gym at 11:55 today! For those of you who are coming for the Family Class, expect a large, but FUN group! While the core age for this class is 5-10 years old, we have over 15 mini athletes planning on coming that are 5 or under. We will likely be splitting up the kids/parents into two groups (5 and under and 6 and over), so if you have kids that are in both groups, we ask you either bring a second parent or defer to the younger group. It will be an amazing day for our community filled of laughter, chaos… and maybe some crying (mostly from Coach Brian we are guessing). Look forward to seeing you all in the morning!
MONDAY’S WOD
If you plan on working out during Open Gym, avoid the following movements as you will see them on Monday!
Strength WOD
Take 15 minutes to find a 1 RM Push Jerk or 3 RM Push Press
WOD
1 Minute at each station
Slam Balls
DB Power Cleans (two dbs)
Push ups
Rest
3 Rounds
Fly Eagles Fly!
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LIGHTWEIGHT HOODIE RETURNS
We need your hoodie back if your blue shell is peeling! ONLY if you return your hoodie by Monday night will you get a new one, so make sure you put your hoodie in a bag (provided) AND put your name on it! Thank you in advance and we greatly appreciate your understanding and patience on this one!
FAMILY CLASSES START SUNDAY!
These have been a huge hit with parents and kids alike! It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
Sunday, January 14th @ Noon
Sunday, January 21st @ Noon
Sunday January 28th @ Noon
SKILL WOD
From 0-15 Find a 3 RM Sumo Deadlift
From 15-20 Max Assault Bike Cals
From 20-25 Sit ups/Plank
From 25-30 Wall Balls
Coach’s Tip: We have a different style of partner WOD today. Some strength work followed by endurance. One person working at a time on the wall balls and assault bike. For the core work, one person is holding a plank and one person is doing sit ups, so both partners are working at the same time!
BAR SAFETY
Since not everyone reads the blog every night, we thought this was worth repeating. The safety of our athletes and coaches is priority number one. Whether it’s drilling great technique, scaling weights and/or movements (or telling you to drop the weight entirely!) our goal is to create the safest environment possible for each and every one of you.
But as we all know, accidents do happen. And we’ve had an unfortunate streak recently (one that we want to end!). But like most bad things that happen in life, so much learning can be gleaned from them.
We have had a few incidents where athletes have fallen off of bars doing toes-to-bar or pull-ups. By no means are we saying these athletes did anything wrong (as we said, accidents do happen!) but we want to provide as much information as possible to MINIMIZE THE RISK of those accidents happening. Take a look at this great video of Coach Brian and Coach Holden talking about grip STRENGTH and TECHNIQUE.
LIGHTWEIGHT HOODIE RETURNS
We had reached out individually to everyone who purchased a LIGHTWEIGHT hoodie to determine if the blue shell peeled after washing. For those of you who responded “yes” (thank you for doing so!) we now need you to return it! We placed a plastic bin up front at the gym as a “return” your hoodie. Please put the hoodie in a plastic baggie (provided on the table) and write your name on the bag. We will collect all the retuned hoodies on MONDAY EVENING. Remember to write your name on the bag! If you don’t, we will consider it a ‘donation’ back to the gym. ONLY if you return your hoodie by Monday night will you get a new one. Thank you in advance and we greatly appreciate your understanding and patience on this one!
FAMILY CLASSES START SUNDAY!
These have been a huge hit with parents and kids alike! It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
Sunday, January 14th @ Noon
Sunday, January 21st @ Noon
Sunday January 28th @ Noon
SKILL WOD
20 Second Ring Support Hold
20 Second Handstand Hold
10 V- ups
3 Rounds
WOD
40/30 Cal Row
40 1 Arm Alt. DB Snatch
30 Burpees
2 Rounds
Coach’s Tip: Today’s skill work is a continuation of the de-load for the pressing cycle. Hold yourself accountable when it comes to keeping your core engaged and feet in a good position. For the metcon, it should take you sub 20. If people you are taking longer then scale don the reps on the burpees. The load on the DB should be light and moving through quickly!
Irina crushing it. Per usual!
