Saturday, January 9th 2016
FAMILY CROSSFIT CLASS 10AM!
For the next two Saturdays we’ll be running CrossFit Family classes at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a or 11a instead!
CROSSFIT KIDS THIS FEBRUARY!
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
FIRST FOUNDATIONS OF THE NEW YEAR!
We are kicking off 2016’s first Foundations Classes next week! They will run Monday (7:30p), Wednesday (7:30p) and Friday (6:30p). If you know of friends or family members who are looking to try something new or have made resolutions, we have a free week for them to try it out! As always, we SO appreciate the referrals and great things you have to say about the Cove!
STRENGTH WOD
Take 15 minutes to find a heavy load in this complex
1 Power Snatch + 2 Overhead Squats
WOD
4 Overhead Squats
25 Double Unders
6 Overhead Squats
25 Double Unders
8 OHS
25 Dus
10 OHS
25 DUS
…… (continue to climb the ladder)
10 min AMRAP
(Score = Total OVERHEAD SQUATS COMPLETED)
William handling “Grace” with… ummm… grace!
