Saturday, November 28th 2015
We hope everyone is rested and had a nice holiday. Let’s get after it this weekend with some overhead squats and sit ups which should really attack our core! If you are having ANY shoulder issues, please scale this workout to another type of squat (front squats or back squats — and go heavy). We’ve seen people “push through” shoulder issues when they aren’t 100% and it causes nothing but bigger issues in the long term!
SKILL WOD
WOD
Friday, November 27th 2015
It was great to have so many of you (along with friends and family) at the Cove yesterday for our Thanksgiving Day WOD. There’s nothing like spending the holidays with your crazy CrossFit “family”.
Thank you for navigating this modified holiday schedule. Today we will have three classes:
Noon, 4:30p and 5:30p
On Saturday we go back to our regular schedule of 9, 10 and 11am and there WILL be open gym on Sunday from 9a – Noon.
And a final reminder that we are having a big Black Friday Sale today!
All men’s T’s and women’s tanks and T’s will be 30% off today only. If you can’t make it in but want us to hold one, shoot us a note (assuming we have your size).
SKILL WOD
WOD
Thursday, November 26th 2015
HAPPY THANKSGIVING
Gobble Gobble! We hope you take the time to reflect on all you’ve accomplished both here at the box and in your day to day life. We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family.
Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class today) and get that metabolism revved for the damage we’ll do later that day. It’s a fun WOD and a bit of a long burner, but trust us… you’ll be SO glad you did it!
There will be coverage in the kids room for the 10 AM Class.
And another reminder that we are having a big Black Friday Sale!
All men’s T’s and women’s tanks and T’s will be 30% off this Friday (and Thursday) only. If you can’t make it in but want us to hold one, shoot us a note (assuming we have your size).
THURSDAY (THANKSGIVING DAY): 10am ONLY
FRIDAY: Noon, 4:30p and 5:30p
SATURDAY: Regular schedule
SUNDAY: Regular Open Gym 9a-Noon
WOD
Wednesday, November 25th 2015
BLACK FRIDAY SALE!
Yes, just like a “big box store” our “big box” will be open on Thanksgiving. And just like them, we will throw a black Friday sale! All men’s T’s and women’s tanks and T’s will be 30% off this Friday (and Thursday) only. If you can’t make it in but want us to hold one, shoot us a note (assuming we have your size).
A reminder that today will be a regular schedule except NO 7:30p CLASS. A big group is heading to Jail Break around 6p so please join if you can!
The remainder of our modified schedule is as follows:
THURSDAY (THANKSGIVING DAY): 10am ONLY
FRIDAY: Noon, 4:30p and 5:30p
SATURDAY: Regular schedule
SUNDAY: Regular Open Gym 9a-Noon
STRENGTH WOD
10 minutes EMOM 2 Squat Cleans (should be singles)
WOD
