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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For those of you experiencing the holidays at the Cove this year for the first time, our annual row (or bike/run/walk/ski) challenge is one of the most galvanizing things we do here – and one of the best ways to stay dialed into your fitness when surrounded by temptation. And this year, we continue to honor our “Forever Covie”, Terry Street.

For those of you who never got to meet this incredible man, this guy LOVED to row. He was famous for coming in daily between Thanksgiving and Christmas to accumulate meters, usually rowing 10K at a time. He went far above the 100,000 challenge each year, as it was his time to socialize, connect AND work on his fitness.

This year we honor him asking for a $10 “entry fee” which will be 100% donated to Step Up Foundations which serves veterans dealing with mental health issues, particularly suicide. Terry was also a veteran and this cause is so special to so many.

Here’s how it works: You have from Thanksgiving until December 31st to accumulate 100,000M on the Erg (rower) or equivalent meters running, walking or on the bike.

What do I need to do to sign up? Not much! Just put your name on the Whiteboard under 100,000 Meter Street Challenge or put your name in the comments here and you are in! We will bill your account for the $10 donation and aggregate funds to give as one donation. If you do not want to do the challenge but still want to donate, just let us know!

In terms of tracking the meters, well, you do that on your own. It is a healthy amount of meters per day(approximately 3K meters per day). And the late Thanksgiving this year makes it extra challenging!  You can chip in any increments you’d like. Any rowing we do in WODs or warm-ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress. If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence. Of course if there’s a rower open, you are welcome to hop on!

Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And Terry lived this mantra every day. And he’d be the first to tell you with a big ‘ol grin on his face… a little extra work over the holiday does a body good!

Terry Street

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Holiday Schedule and Announcements

Below we have our holiday schedule. Open gym access is still available through the Kastle App.

Facility Update
We’ve noticed some issues with the front door not closing properly and it should be fixed in the coming days.  Please ensure the door is fully closed when you leave the gym.

Need Access?
If you don’t have open gym access, email us at info@crossfitcove.com, and we’ll set you up!

Programming Highlights
This week’s programming can be found here. Below are some key highlights:

The weights are now getting heavy for the strength pieces (push jerks, deadlifts, and overhead squats), and to make sure most of the gym can get to them, we have them scheduled from Monday to Wednesday.

We know the overhead squats have been challenging for many of our athletes but that is the more reason why we have them programmed.

For Thursday workout, we decided to not to Murph and our instead borrowing a great workout from the CrossFit Games regional quarterfinal.  It’s the perfect workout to get ready for a big meal.

Friday, we have a great wod of heavy power cleans. We have an upcoming clean cycle in the coming weeks,

Rowing Challenge
We’re kicking off a rowing challenge! Details will be shared tomorrow—stay tuned!

Happy Thanksgiving!
As we celebrate the season, we want to express our gratitude for this incredible community. We’re so thankful to share this journey toward health and fitness with all of you. Have a wonderful Thanksgiving!

Holiday Schedule

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