LOTS OF THINGS HAPPENING: PLEASE READ!
We are so excited so many of you are participating in the 30 Day Paleo Challenge. As we said, without proper nutrition, what you do in the gym can’t be maximized! We have set up (or rather, dusted off) our 30 Day Challenge Facebook page to share ideas, recipes or just ‘talk each other through’ moments of weakness. It was a great resource for our last Whole 30 Challenge and it is already chock full of amazing content:
POWER SUPPLY MEAL DELIVERY
KIDS AND FAMILY CLASSES STARTING!
For those of you with kids (or for those who have friends with kids), we have TWO amazing opportunities to engage the younger set:
CROSSFIT FAMILY: THIS Saturday (January 9th) and next Saturday (January 16th) we will be holding CrossFit Family Classes at 10am. There will be no regular 10am class! CF Family is designed so you can work out WITH your child, instilling great habits and showing that fitness can be fun at any age. PLEASE let us know if you are attending so we can plan accordingly (the ideal ages are between 5 and 10 but we can make exceptions).
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!
BABYSITTING COVERAGE EXPANDING
Starting THIS week we are expanding our childcare to ALSO include Mondays at 9:30am and Wednesday evenings at 5:30p. So our sitter schedule will now be:
WELCOME COACH BRITTANY!
And last, but certainly not least, Coach Brittany starts today! If you haven’t met her yet, perhaps you’ve seen her working out (or posting some killer WOD times on the WhiteBoard). She’s an experienced coach, an amazing athlete and overall wonderful person. We feel so lucky to have her here at the Cove! She’ll be coaching the Noon, 4:30p and 5:30p classes. Come and show her the love!
Back Squat 10/10/10/10
(build up in weight. The first set of 10 should be heavy)
500 M Row
40 Double Unders
30 Jumping Lunges