To celebrate Veteran’s day, we have a very special hero wod known as the Lumberjack 20.

On November 5, 2009, a mass shooting took place at Fort Hood, near Killeen, Texas. Nidal Hasan, a U.S. Army major and psychiatrist, fatally shot 13 people and injured more than 30 others. It was the deadliest mass shooting on an American military base.

Many of the fallen were members at the local CrossFit, CrossFit LumberJack and they did this workout in memory of them.  We do this workout in their memory and the thoughts of their families and love ones are in our heart.

Michael Grant Cahill   62        Spokane, Washington Civilian Physician Assistant     Shot while trying to charge the shooter

Libardo Eduardo Caraveo       52        Ciudad Juárez, Chihuahua      Major 

Justin Michael DeCrow           32        Plymouth, Indiana      Staff Sergeant Chest wound

John Paul Gaffaney   56        Serra Mesa, California Captain            Also tried to charge the shooter

Frederick Greene        29        Mountain City, Tennessee      Specialist         The third person who also tried to charge the shooter

Jason Dean Hunt         22        Norman, Oklahoma    Specialist         Shot in the back

Amy Sue Krueger        29        Kiel, Wisconsin            Staff Sergeant Chest wound

Aaron Thomas Nemelka         19        West Jordan, Utah      Private First Class        Chest wound

Michael Scott Pearson            22        Bolingbrook, Illinois    Private First Class        Chest wound

Russell Gilbert Seager 51        Racine, Wisconsin       Captain            Chest wound

Francheska Velez        21        Chicago, Illinois           Private First Class        Chest wound.

Was eight months pregnant when she was shot, and her baby also died.

Juanita Lee Warman   55        Pittsburgh, Pennsylvania        Lieutenant Colonel     Shot in the abdomen

Kham See Xiong          23        Saint Paul, Minnesota (immigrated from Thailand)   Private First Class        Head wound

If you haven’t been following the Cove Instagram channel, we are going to encourage you to do so. She has been posting lots of great nutritional information lately and you don’t want to miss out.

We are looking to do a nutrition challenge very soon, so look for more information to come.

After a short hiatus, we are excited to announce that we restarting our Cove Kids program.   We are firm believers that fitness (particularly through the CrossFit methodology) can have life changing effects on the happiness and well-being of people off all ages.  This has been a mission of the Cove and we are so happy that we can once again share this benefits with our youth.

The Cove Kids program will be headed up by one of our very own athletes now turned youth coach, Tracy Hayden. Tracy has been a lead coach for the Bullseye Running Club and is passionate about helping younger athletes find their love of fitness and sport. In her passion for CrossFit, she has completed her CrossFit Level I certification so she can broaden her youth coaching expertise to the world of functional movements.  She has been developing this program for several months and we are so excited to be launching it in the coming weeks.

To better serve the kids, we are going to be offering classes for TWO separate age groups. One class hour will be for ages 6-8 and there will be a separate class for 9-12-year-olds (these ages are general guidelines and there is some wiggle room). The younger group will be focused on functional movements with an emphasis on the fun and rewarding aspects of fitness. The older athletes will also be focused on the “fun” aspects of a CrossFit class as well but will be exposed to more complicated movements and skills.

The general goals of the Cove Kids program consist of children learning basic foundational movements, developing motor recruitment pathways, and ensuring safe and efficient movements that carry into their daily lives. We see this as an opportunity to expose these athletes to many aspects of fitness (strength, power, speed, quickness, coordination,  endurance, etc. ) that build a foundation for them to have success in not just sports and athletics, but in life.

The is a 6-week program starting on November 13th and continuing through December 18th, with classes on Sundays at 1 PM (6-8-year-olds) and 2:30 PM (9-12-year-olds). The cost of the program is $100 for kids of Covies and “friends of Covies” (referrals). The non-member cost is $120.  If you are interested in being part of the program (or know someone who might be) email us at info@crossfitcove.com or sign up HERE.

Although Fridays are normally reserved for Partner workouts, this week we are going to switch it up and have our weekly partner workout on Saturday. We are going to look to do is occasionally following the CrossFit prescription of constant variety in our workouts.

We have a great workout planned for this Friday.

DR. EVIL

10 Rounds x AMRAP 2:

15/12 Calorie Bike

Max Burpee Box Jumps

Rest 1 Minute Between Rounds

*Score = Total Burpee Box Jumps

FX: 12/9 Cal, 20/18

RX: 15/12 Cal, 24/20