MONDAY 2/10
ANNIVERSARY BASH LESS THAN TWO WEEKS AWAY!
What can I bring?
We will not be serving dinner, but will provide some really light snacks. If you want to bring something to stock the food table (a tray of cookies, veggies or some finger foods, please do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great. And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)! But any snacks of this kind would be super useful! Or see “Will there be drinks” information above if you prefer to bring something liquid.How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
- Treat the place like the “home away from home” it is and help us keep up with ‘party maintenance’ throughout the night. This not only helps keep the party rolling and quickens clean up later, it allows us to actually open the gym the next day so people can work out (even though it will be a delayed Open Gym!). If you see a chance to throw empties in the trash or see a cooler that needs re-stocking, we’d love the help! If you see you can help buy swapping out a full garbage can or refilling toilet paper rolls, you’re already helping more than you know!
- Coolers! A week before the party we will put out an ask for large coolers we can borrow. We typically need at least six LARGE (extra large, actually) so if you have one hidden somewhere, dust it off and bring it in! Stay tuned as we’ll put something on FaceBook soon.
- Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones.
And, as always, what happens at the Cove, stays at the Cove.
MONDAY’S WOD
“Kelly”
5 rounds of the following:
400m Run
30 Box Jumps
30 Wall Balls
Time Cap: 30 min
Fx: 20/18″, 14/10 P/O: 24/20″, 20/14
Coach Marina’s Tips: As you know, we’re slated to hit several benchmark METCONs in February (a few this week alone!) and Kelly is a fan favorite! In the CrossFit world, a 30 minute cap for a solo workout is a MARATHON, not a sprint… so solid and steady pacing is must here. Each round on it’s own seems so doable, but it’s over a mile run, 150 box jumps and 150 wall balls at the end of the day. The run should be a decent pace (faster than a warm up, but certainly not a sprint) and the box jumps should be methodical. Find an easy rhythm that you can sustain for 30 with the same tempo. Break the wall balls up into three quick sets of ten and you’ll fall in love with Kelly!
Synchronized snatches in full effect!
