With all the craziness of the holidays we forgot to take a moment to reflect on the AMAZING accomplishments of so many athletes at the Cove on the rowers. We loved how so many people embraced the rowing challenge and were so determined to finish by 12/31. We will DEFINITELY do this again next year. Congrats to our big benchmark 50K and 100K finishers!
Allie B – 100 Miles on the Assault Bike/Torture Machine
SAVE THE DATE: SATURDAY FEB 6TH 7P
It’s hard to believe, but the Cove turns ONE in February! In order to celebrate, we’re throwing a 1 year anniversary bash from 7p – 10p. This will NOT include a workout, so come dressed as your “non CrossFitter self”! More information to come, but please please please hold the date, book the sitters and get ready for a fun night with this amazing community!
PALEO POTLUCK THIS FRIDAY 7:30P
On Friday we will be 10 days into our challenge and we thought it would be fun for people to get over the hump by trying new recipes and sharing ideas. To make that happen we will have a Paleo Pot Luck at the gym directly following the 6:30p class. Bring your favorite dish and come have dinner with your fellow “clean eaters”! As always, family and friends are welcome!
FAMILY CROSSFIT CLASS 10AM SATURDAY
On Saturday we will be running another FREE CrossFit Family class at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!
A1) 8 Strict Pull ups with a 2 second pause above the bar.
(if you can not do a strict pull up work negatives or pull ups off the bar)
A2) 8 Ring Push ups
20 Push Jerks
20 Box Jump
15 Push Jerks
20 Box Jumps
10 Push Jerks
20 Box Jumps
Dan making sure to hit that target for his burpees on the Challenge Tester WOD!