Saturday, January 9th 2016
FAMILY CROSSFIT CLASS 10AM!
For the next two Saturdays we’ll be running CrossFit Family classes at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a or 11a instead!
CROSSFIT KIDS THIS FEBRUARY!
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
FIRST FOUNDATIONS OF THE NEW YEAR!
We are kicking off 2016’s first Foundations Classes next week! They will run Monday (7:30p), Wednesday (7:30p) and Friday (6:30p). If you know of friends or family members who are looking to try something new or have made resolutions, we have a free week for them to try it out! As always, we SO appreciate the referrals and great things you have to say about the Cove!
STRENGTH WOD
Take 15 minutes to find a heavy load in this complex
1 Power Snatch + 2 Overhead Squats
WOD
4 Overhead Squats
25 Double Unders
6 Overhead Squats
25 Double Unders
8 OHS
25 Dus
10 OHS
25 DUS
…… (continue to climb the ladder)
10 min AMRAP
(Score = Total OVERHEAD SQUATS COMPLETED)
William handling “Grace” with… ummm… grace!
Friday, January 8th 2015
WE SURVIVED REGIONALS!
Congrats to all who conquered yesterday’s WOD. As we said, it was super challenging and was borrowed from the 2011 and 2013 CrossFit Games regionals workout. Workouts like this remind us, that while our times might be a bit longer or we might have to scale the weights, we ARE ALL ATHLETES.
THREE DAYS INTO OUR 30 DAY CHALLENGE
We are thrilled so many people are participating in the Paleo Challenge (or some version of clean eating). These first few days are really hard… but really important to stay on track. For those of you who haven’t joined in yet, it’s not too late! Just talk to us and we’ll get you all the information you need. And either way, the Cove 30 Day Challenge FB page is open to all members. Even if you’re not doing the challenge, it’s a great resource for recipes and healthy eating!
KIDS AND FAMILY CLASSES STARTING!
For those of you with kids (or for those who have friends with kids), we have TWO amazing opportunities to engage the younger set:
CROSSFIT FAMILY: THIS Saturday (January 9th) and next Saturday (January 16th) we will be holding FREE CrossFit Family Classes at 10am. There will be no regular 10am class! CF Family is designed so you can work out WITH your child, instilling great habits and showing that fitness can be fun at any age. PLEASE let us know if you are attending so we can plan accordingly (the ideal ages are between 5 and 10 but we can make exceptions).
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
FIRST FOUNDATIONS OF THE NEW YEAR!
We are kicking off 2016’s first Foundations Classes next week! They will run Monday (7:30p), Wednesday (7:30p) and Friday (6:30p). If you know of friends or family members who are looking to try something new or have made resolutions, we have a free week for them to try it out! As always, we SO appreciate the referrals and great things you have to say about the Cove!
PARTNER WOD
2 Rounds
70 Air Squats
60 Pull ups
50 Wall Balls
40 sit ups
30 Burpees
-For Time-
Behind the scenes at the recording of the “4th Pull Podcast” last week. If you haven’t listened or heard, the Cove was asked to be the content focus this month. And if you haven’t heard of it, add it to your ‘must listen’ list — and subscribe on iTunes (free). It’s great weekly content about all things CrossFit and run by our very own GEO ROCKWELL! Check it out at: THE 4TH PULL
Thursday, January 7th, 2016
A TASTE OF THE CROSSFIT GAMES
Today’s workout is super challenging and is in fact borrowed from the 2011 and 2013 CrossFit Games regionals workout. The RX+ version of the workout is supremely challenging and that is why scaling is so crucial to getting the most out of this fitness program. We all can experience that workout safely like those great athletes but we need taylor the workout to our current fitness levels.
In the mid-atlantic 2013 regionals the top female score was 3:22 by Michelle Crawford and the top male score was Thomas Horton with a 3:55!
KIDS AND FAMILY CLASSES STARTING!
For those of you with kids (or for those who have friends with kids), we have TWO amazing opportunities to engage the younger set:
CROSSFIT FAMILY: THIS Saturday (January 9th) and next Saturday (January 16th) we will be holding CrossFit Family Classes at 10am. There will be no regular 10am class! CF Family is designed so you can work out WITH your child, instilling great habits and showing that fitness can be fun at any age. PLEASE let us know if you are attending so we can plan accordingly (the ideal ages are between 5 and 10 but we can make exceptions).
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
STRENGTH WOD
8 Bentover Barbell Row (overhand grip)
8 Ring Rows
8 Banded pull aparts (palms facing down and palms facing up)
4 Rounds
WOD
21-15-9
Deadlift
Box Jumps
Fitness: 185/125
RX: 275/165
RX+: 315/225
Wednesday, January 6th 2015
30 DAY PALEO CHALLENGE
Best of luck to all our 30 Day Challenge participants — we start TODAY! We have set up (or rather, dusted off) our 30 Day Challenge Facebook page to share ideas, recipes or just ‘talk each other through’ moments of weakness. It was a great resource for our last Whole 30 Challenge and it is already chock full of amazing content:
POWER SUPPLY MEAL DELIVERY
KIDS AND FAMILY CLASSES STARTING!
For those of you with kids (or for those who have friends with kids), we have TWO amazing opportunities to engage the younger set:
CROSSFIT FAMILY: THIS Saturday (January 9th) and next Saturday (January 16th) we will be holding CrossFit Family Classes at 10am. There will be no regular 10am class! CF Family is designed so you can work out WITH your child, instilling great habits and showing that fitness can be fun at any age. PLEASE let us know if you are attending so we can plan accordingly (the ideal ages are between 5 and 10 but we can make exceptions).
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
BABYSITTING COVERAGE EXPANDING
Starting THIS week we are expanding our childcare to ALSO include Mondays at 9:30am and Wednesday evenings at 5:30p. So our sitter schedule will now be:
Mondays 9:30am
Tuesday 9:30am
Wednesday 5:30pm
Thursday 9:30am
Saturday 9:00am
STRENGTH WOD
Pigeon pose on a box
5-8 Handstand Push ups
5-8 Hanging Leg Raises
(avoid any type of swing or kip, these should be strict. Get feet as high as possible)
WOD
10 Push Press
10 KB Swings
5 min AMRAP
rest 2 minutes
5 Push Jerks
10 Sit ups
5 min AMRAP
Fitness: 95/65
RX: 115/95
RX+: 135/95
