Saturday, December 10th 2016
FRESH START CHALLENGE IS BACK
We are excited to announce that we will be running another round of the “Women’s Fresh Start Challenge” to start the new year. The challenge will 6-week total body transformation challenge limited to 12 women who are looking to make a change. Expect to work hard and expect results. It doesn’t matter your starting point, it only matters that you commit to the full 6-weeks!
Here’s an inspiration video from the amazing women of our first “Fresh Start Challenge”.
The program will start on January 9th with classes on Monday, Wednesday, and Friday at 7:30 PM. If you know someone who might be interested in participating please email us at Info@CrossFitCove.com. Once again we are going to limit this to only 12 spots.
HOLIDAY WOD AND POTLUCK:
Another reminder that we are holding our annual Holiday WOD and Potluck on FRIDAY, DECEMBER 23rd at 6:30PM (lieu of the regular 6:30pm class). For those of you who are on the blog awaiting the workout every night at 8p (or who did this last year), we CAN tell you that this one will be a “12 Days of Christmas WOD”. Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. But of course we won’t reveal ALL of it. The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!
STRENGTH/SKILL WOD
Bottoms up KB carry 50 M (25M with one hand, 25M with the other)
25M Foot Broad Jump (one length fast)
25M bear walk (return length slow)
4 Rounds
WOD
80 Front Squats
10 Toes to Bar every time you drop the bar
(15 knees to waist if you are scaling the toes to bar)
Fitness:95/65
RX:135/95
RX+: 155/105
Time Cap= 15 minutes
Coach’s Tip: Your entire workout is not meant to be doing toes-to-bar so pick a weight you can do in at LEAST sets of 15. Or scale the volume to 60 reps. And if you are newer to toes to bar and want to do them in the WOD (which you should!) scale the volume to 5 or 8!
