March 18th, 2023
Build to a heavy set of 5
21 AbMat Sit-ups
RX: as Written; 95/65
RX+: GHDs; HSPU; 115/85
CrossFit Kids Starts This Weekend
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.
- Saturday’s at 1:30 PM (Ages 5-8)
You can sign up officially for the program here and can find out more information about the program on this page.
If you have any questions, please do not hesitate to email us at email@example.com
Happy New Year Covies!
We hope everyone has a safe and wonderful start to the New Year! We’re excited to head into 2023 with such an amazing community and want to thank you all for being part of it. We’ve got exciting things planned for this year in all things “Cove”. From the fun (Anniversary Bash, socials and more) to the fitness (Open, goal setting, etc.), we’ll have you covered!
Since most of us like to start the year with resolutions, we’d love for you to think about one for the gym. NOT related to performance (don’t worry… more to come on that) but tied to our connections. The things that make this place so great. Perhaps it’s coming a different class hour to meet new people. Or coming to a social event you haven’t attended. Or it’s committed to fist-bump everyone in your class after the WOD ends. Or maybe it’s about your chalk in the bucket 😉
Let’s just say this might be a question of the day next year!
The bottom line is that it is the PEOPLE that make this place so great. And we want 2023 to only further the bonds that exist here. #coverollsdeep #noplacelikecove
All our best,
Brian and Marina
For tomorrow’s strength session, we are excited to add a new item to our repertoire, the bench press. This has been a movement that was originally frowned upon in the CrossFit community as it wasn’t considered a very functional movements (any exercise down lying down doesn’t seem valid in the real world) but over the years we have seen the value of this movement. It has even gotten to the point where it is being tested by the top CrossFit athletes in competition.
CrossFit has focused very much on overhead movements such as jerks and overhead squats as they lead to the development of the midline (core strength) and mobility. The bench press allows us to balance our vertical pressing with horizontal pressing. Programmed and taught correctly, the bench press will allow you to develop scapular control which is so important in the shoulder as well as strength gains in all the pressing muscles.
And finally, which should not be underestimated but it’s just plain fun. There is nothing like a group of athletes gathering around a bench, chatting it up while they are working to develop fitness for a lifetime.
12 Days of Christmas + Holiday Hours
This Saturday, we will be having our traditional “12 Days of CrossFit” workout. It’s like any other workout but with a holiday flare. We will have a single class on Saturday at 9 AM and expect it to be a big community class with multiple heats for the workout.
We are also going to make it a potluck breakfast event after, so we encourage you if possible to bring something to share with your fellow Covies. After finishing the workout, we encourage you to come to hang out with your fellow athletes and spread holiday cheer with one another.
The “12 Days of Christmas wod is executed like the song “The 12 Days of Christmas,” completing each exercise in ascending order then work back down to 1, adding one exercise per round.
3 Kettlebell Swings 53#/35#
4 Hang Cleans #95#/65#
5 Push Press 95#/65#
6 Front Squats 95#/65#
7 Push Ups
8 Sit Ups
9 Wall Balls 20#/14#
10 Box Jumps
11 Pull Ups
We know the holidays are about family and we like to think that part of your family is here at the Cove.
And finally, below are our hours for the upcoming holidays.