February 19, 2017

#NOPLACELIKECOVE

OH, WHAT A NIGHT!

Words cannot express our deepest thanks for not just an amazing night, but an amazing spirit of community, support, and love. We feel so lucky that each of you chose this as your home away from home and have become not just great athletes and friends, but FAMILY.

Saturday night was an epic celebration of everything “Cove”. The most beautiful manifestation of community we could ever imagine was only trumped by the generosity and thoughtfulness of the collective of YOU.

We never expect ANYTHING from you besides hard work and a commitment to yourself and your fellow athletes, but you continually surprise us by going above and beyond. Your generosity is overwhelming and we are so grateful for it. Not only were we wowed by the gifts presented to us, the thoughtfulness that went into each and every one was mind-blowing.

Our coaches are precious to us, and the fact that you recognized each and every one in such a personal and unique way was wonderful. We, as coaches, do this because we love it and we care so deeply for each and every one of you. For you to recognize and honor us in the way you did was beyond anything we could hope for.

For those of you who couldn’t be there this year, it is a requirement you be there for the THREE year anniversary!

We created a Flickr album of all the pictures shown on the slide show at the Anniversary Bash. Here’s over 1200 pictures representing our second amazing year at the Cove and all of you who are also amazing!

COVE FLICKR ALBUM LINK

THE CROSSFIT OPEN STARTS THURSDAY!!!

So far we have 67 athletes registered! The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove. For five weeks and for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the qualifier for Regionals (and then the CrossFit Games) called the CrossFit Open. It’s not about getting you to the Games, it is about creating an even greater sense of community with CrossFitters around the world… but especially here at this box.

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST. But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.

ADA GUISELLE RODRIGUEZ

SKILL WOD

MU- 5 Kip Swings with a pull to the hips + Pull, to Transition to Support (Pause in each position; this is for quality not quantity. Try to get 3 solid reps) https://www.youtube.com/watch?v=AdLJf4si_EM PU- 5-10 Second supine grip hang then into a chin up x 5 http://gymnasticswod.com/content/pull-and-grip-strength-progression-pt1 then directly into 6 dumbbell bent over rows Toes to Bar -5 Leg Lifts hanging from the bar (straight legs no kipping) + 8 V-ups- http://gymnasticswod.com/content/v

4 Rounds

COVE WOD

6 Power Cleans 8 Burpee Box Jumps 9 min AMRAP Fitness: 95/65 RX: 115/75 RX+: 135/95 Coach’s Tip: This great “couplet” will test your engine as there is no real “rest” in this WOD. The goal is to move quickly, but not at a sprint pace for the 9 minutes. Th cleans should be a weight you can do unbroken and the burpee box jumps should be at a solid pace! This is a classic WOD we would see in the Open, so if you’re nervous about signing up, this is just the kind of workout we might see in the next five weeks!

Apparently the photo booth got some love on Saturday, but people forgot their print outs! A collection of awesome shots awaitS you at the box… and we’ll soon get digital prints of every single one!

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