Just a quick reminder! This Saturday at 9 AM, we’re hosting a special Holiday Potluck Workout featuring our 12 Days of Christmas workout. We’d love for you to bring a dish to share if you can. Spouses and friends are warmly invited to join in this fun community event!

We’ll also have someone to supervise the kids’ room, so feel free to bring your little ones along.

As for the workout, get ready for a festive challenge! It’s a playful mash-up of movements performed to the song “The 12 Days of Christmas.” You’ll complete each exercise in ascending order and then work your way back down to 1, adding one new exercise per round.

1 Burpee

2 Toes-to-Bar

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

12 HSPU

We know the holidays are about family and we like to think that part of your family is here at the Cove.

We do have a limited class schedule for the holidays, but as always we have ou open gym access via the Kastle Pressence app.

We know many of you have meters to hit for the Terry Street Challenge.

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This Saturday at 9 AM, we’ll be hosting our traditional “12 Days of CrossFit” workout. This holiday-themed workout follows the structure of the classic song “The 12 Days of Christmas.”  This will be the only Saturday class, and depending on attendance, we may look to do multiple heats. It’s a fun workout that is our way of celebrating the holidays with some fitness.

The workout can be done solo, as a partner WOD, or scaled in a variety of ways to suit your fitness level.

After the workout, we’re turning it into a festive potluck breakfast! We invite everyone to bring a dish to share if possible. Stick around afterward to enjoy good food, great company, and spread some holiday cheer with your fellow Covies.

You’ll complete each exercise in ascending order, then work your way back down to the first exercise, adding one movement per round.

1 Burpee

2 Toes-to-Bar

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

12 HSPU

You can find the rest of the week’s programming here.

Some highlights for the week

Strength pieces: We have front squats, bench, and squat or power snatches featured this week. We move to heavy sets of 3’s. Check your numbers from last week and look to increase the load appropriately.

Benchmark Metcons: The middle of the week features two classic CrossFit benchmarks back-to-back. Wednesday we see the barbell class of DT. Thursday is the body weight focused “Cindy”.

New movements: Dball carries was a nice new movement we saw this past weekend and this week we see options for pistols and jump rope crossovers.

Come join us for the 12 Days of Christmas

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Great work on completing our last strength cycle—especially with the overhead squats! This week, we’re kicking off a brand-new cycle with some exciting lifts and workouts to look forward to.

• Monday: Bench press will be our focus.
• Friday: We’ll shift to front squats.

Wednesday Snatch Variations:
We’ll offer two movement options this week: power snatch and squat snatch.

• Power Snatch: A snatch starting from the ground, caught in a quarter or half squat. This is an excellent option if you’re still building confidence with overhead squats.
• Squat Snatch: If you’re proficient with snatches and overhead squats, we encourage you to dive into the squat snatch cycle.

Highlights of the Week:

• Monday: Bench press, followed by “Death Race 2.0,” a grueling combo of assault bike and burpees.
• Tuesday: The weather looks promising, so we’re going outdoors for a running workout paired with thrusters—a true CrossFit classic!
• Wednesday: Our first snatch cycle class kicks off. Plus, we’ve programmed a core-building couplet featuring suitcase carries (a one-arm farmer’s carry). This addition will enhance stability and core strength, which are key for progress across movements.
• Friday: A strength-focused session with heavy power cleans, front squats, and some double-unders for added intensity.
• Saturday: We’re keeping an eye on the weather and will adjust the programming if needed for a fun and challenging workout.

Let’s make this another fantastic week of training—can’t wait to see you all crush it!

Coach Carlos from back in the day!

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