Delayed open gym 11a to 2p!
DELAYED OPEN GYM 11A TO 2P
It will be a LATE NIGHT Saturday night so we are pushing Open Gym time to 11am on Sunday. That means you can come in and work out from 11a-2pm, but know there will likely still be some things to be cleaned up (or people cleaning around you). We ask for your patience and forgiveness in advance!
A special thanks to our little elves helping make the magic happen!
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Party time!
TODAY’S THE DAY!
We CANNOT wait and hope to see all of you there (start time 7:30pm)! We are expecting a big crowd and we couldn’t be more thrilled. Think of it like a CrossFit ‘prom’– a bit loud, cheesy and tons of fun.
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire. We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day. Our guidance would be to wear something you’d wear to a New Year’s party. Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house. Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.
What can I bring? We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”. If you have something specific you drink, feel free to bring it!!! We will not be serving dinner, but will provide some really light snacks. If you want to bring something (a tray of cookies, veggies or some finger foods, please do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
- We will have a few volunteers that will help us with ‘party maintenance’ oversight. They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc. You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
- Bring what you like. See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it! We want you to have what you love, but can’t provide everything for everyone.
- Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones. And, as always, what happens at the Cove, stays at the Cove.
DELAYED OPEN GYM SUNDAY!
We will be cleaning up all day, but we are pushing back the Open Gym time to 11am on Sunday. That means you can come in and work out from 11a-2pm, but know there will likely still be some things to be cleaned up (or people cleaning around you). We ask for your patience and forgiveness as it will be a late night Saturday night!
SKILL WOD
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)(after the last push press go directly into the walk)Rest
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest
20 Second Side plank on each side
(50M is down and back)
WOD
6 Shoulder to Overhead
9 Burpees
X Double unders
8 min AMRAP
Fitness: 95#/65 10 Double unders
RX: 135#/95# 20 Double unders
RX+: 155#/105# 40 Double unders
Coach’s Tip: You need to keep your shoulders fresher the barbell so turning the rope with the wrist and not the shoulder (and keeping your arms relaxed!) is key to getting the most out of today’s Metcon.
Zac F. grooving on burpees over the bar!
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Sign up for the Open NOW!
TWO MORE DAYS!
The anniversary bash is just two days away! If you’ve missed the party details, either your internet has been down or you’ve been living under a rock. We expect to see all of you on Saturday night at 7:30pm! To spare everyone yet another blog post about what to wear, what to bring and how to help, just scroll back through this week’s blog posts… they are all there!
THE “OPEN” STARTS IN ONE WEEK!
PLEASE SIGN UP if you haven’t already! Not only do we want 100% participation, we want to have a good sense of the numbers we’ll need to cycle through the four day window (with judging). It is a great group participating thus far in a wide range of ages and experience, so know that anyone can do this! Huge congrats to those who have signed up thus far:
PARTNER WOD
PARTNER WOD
100 Air Squats
80 Hand Release Push ups
60 Hanging Power Cleans
40 Dumbbell Weighted Step ups
1,000 M on the Rower
2 Rounds
30 min Time Cap
CLEANS | DUMBBELL
Fitness: 75/55 | 35#/20#
RX: 115/75 | 50#/35#
Coach’s Tip: The hang cleans followed by the dumbbell step ups will test your grip so be sure to use your hook grip on the barbell. Focus in standing tall with a braced core during your box steps ups. Pace smartly for the first round and push hard through the second round. Thank goodness you have a partner to push you through.
Guess who got married this week?! Huge congrats to Taylan and Selin!
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Anniversary Bash — It's Saturday and we need some help!
ANNIVERSARY BASH NEXT SATURDAY!
We CANNOT wait and hope to see all of you there (start time 7:30pm)! Many of you have asked: what do I wear? Can I bring anything? How can I help? Hopefully this will give you some guidance and context. In addition to the below we are looking for a few extra coolers (ideally big ones) and extension cords (6 or 7). If you could bring them in before the party, that would be ideal so we can use them for set up on Friday and Saturday. We’ll just grab some blue tape from the storage closet and put your name on what you bring in!
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire. We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day. Our guidance would be to wear something you’d wear to a New Year’s party. Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house. Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.
What can I bring? We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”. If you have something specific you drink, feel free to bring it!!! We will not be serving dinner, but will provide some really light snacks. If you want to bring something (a tray of cookies, veggies or some finger foods, please do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
- We will have a few volunteers that will help us with ‘party maintenance’ oversight. They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc. You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
- Bring what you like. See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it! We want you to have what you love, but can’t provide everything for everyone.
- Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones. And, as always, what happens at the Cove, stays at the Cove.
SKILL WOD
MU- 5 Slow Banded Ring Trace + Max Kipping Ring to Chest Pull Ups (hold a hollow position during the pull up)
Pull Ups- 5 Strict Pull ups + 3 Tempo Pull ups (3 seconds on the way up, 3 seconds on the way down)
Toes to Bar- 7 Straight Leg Kips (get legs higher than last week) + Max time in L sit (hanging from pull up bar)
4 Rounds
WOD
EMOM for 10 minutes:
5 OHS
Max Double Unders
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Challenge yourself on the OHS, but you should be able to snatch the weight up and hit 5 reps in a row. If you need to clean up the bar and then jerk it overhead, that is fine, but you should be able to do that quickly and easily.
Robert N. and Sean D. breaking in the AirDyne bikes!
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