PROGRAMING FOR THE WEEK OF DECEMBER 16TH

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

!