LOTS OF EVENTS HAPPENING… READ ON!
FRIDAY NIGHT SHOPPING SPREE!
RoadRunner Sports has invited all Cove athletes (and their friends) to come in and enjoy some food and drink… and 20% off everything in the store! (except electronics). They have all the things we crazy CrossFitters need; Nike Metcons, Reebok Nanos and Innov8 shoes… plus some kick as apparel. If you’ve been on the fence about buying new gear or have been wanting to try on some CrossFit specific shoes, come on in. NO PRESSURE to buy anything at ALL! Just come browse and hang out with your fellow Cove peeps! So come in between 6 to 8 on Friday night after you crush the partner WOD! And because we know some of you like to hang at the Cove Friday nights and have a beer, hit the shopping early and come back and show us all what you got! We have late classes on Friday night for the Fresh Start ladies so we will be there until 9p. Just sayin’!
BOD POD COMING BACK 10/17The BodPod is a device that takes super accurate measurements of body composition (body fat vs. lean muscle) to get an idea of where you stand and the amount of calories your body should take in. It is used by both the NFL and NHL in there combine testing. The vendor will be back here on 10/17 from 4 PM to 7 PM. So if you are looking to check your progress from last time or determine a first time baseline, please sign up HERE. If there is enough demand we can pursue opening up more times that evening, but we’ll need to hear from you if can’t find a spot. Here is a link to a PDF on information about the BodPod – https://www.cove-fitness.com/wp-content/uploads/2016/06/BeFit-Test-Bod-Pod-brochure.pdf Non-Cove members are welcome to take the test as well. If you have any questions just email Brian@CrossFitCove.com.
IN HOUSE COMPETITION 10/15
We are holding our second annual in-house competition THE CLASH AT THE COVE on October 15th from 10a – 2pm! For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove. It consists of three workouts during the day with a final fourth workout for the top five finishers in each division.The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!
If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get, and we will be in need of judges! Non-members and family are welcome to come and cheer everyone on too! We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.
CLASH AT THE COVE STANDARDS
Use this guide to find the division that you should choose when signing up for the 2016 Clash at the Cove In-House competition. There is a sign up list on the White Board by the Wodify Station. We want to see that FULL!
For a “working weight” you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements listed. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions:
Clean and Jerk 95/65
Box Jumps 24/20 (step ups Allowed)
Jumping Pull Ups
Knees to waist
Clean and Jerk 155/105
Box Jumps 24/20 (no step ups allowed)
Toes 2 Bar
STRENGTH WODFront Squat work up to 80%-85% of 1 RM 5/5/5/5 Between each set 6-10 wall slides (many of you have done these before but for those who have not, watch HERE)
WOD“The Goods” 15 Back Squats 15 Burpees 5 Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95
Coach’s Tip: The back squats should be done unbroken and ideally taken from the floor. Take the bar from the rack if lowering on your shoulders is uncomfortable.