THREE MORE DAYS!
ANNIVERSARY BASH IS JUST THREE DAYS AWAY!
Will there be drinks? We will have beer, wine (red and white and prosecco) and will be serving our signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice). If you have something specific you drink, feel free to bring it. We will have coolers for your specialty beverages available, so bring a bottle or six pack if there’s something special you like. We will also have non-alcoholic options (waters, selters and sodas) available to drink as well.
What can I bring? We will not be serving dinner, but will provide some really light snacks. If you want to bring something to stock the food table (a tray of cookies, veggies or some finger foods, please do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great. And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)! But any snacks of this kind would be super useful! Or see “Will there be drinks” information above if you prefer to bring something liquid.
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
- Treat the place like the “home away from home” it is and help us keep up with ‘party maintenance’ throughout the night. This not only helps keep the party rolling and quickens clean up later, it allows us to actually open the gym the next day so people can work out (even though it will be a delayed Open Gym!). If you see a chance to throw empties in the trash or see a cooler that needs re-stocking, we’d love the help! If you see you can help buy swapping out a full garbage can or refilling toilet paper rolls, you’re already helping more than you know!
- Coolers! A week before the party we will put out an ask for large coolers we can borrow. We typically need at least six LARGE (extra large, actually) so if you have one hidden somewhere, dust it off and bring it in! Stay tuned as we’ll put something on FaceBook soon.
- Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones.
And, as always, what happens at the Cove, stays at the Cove.
WOD
“Nancy”
5 rounds
400m Run
15 Overhead Squats
Time Cap: 22 min
ACCESSORY
3 rounds
12 Glute Ham Bridge
10 V-Ups
12 Hanging Knee Raise
Coach Tips: One of my favorite “girl” workouts. Overhead squats require strength, stability, mobility, and focus and that isn’t easy with the clock ticking down. Show control as you descend into your squat but use that bounce once you hit the bottom and stand it up quickly.
If you struggle with the overhead squat don’t lose the stimulus of the workout by trying to do something you haven’t mastered yet. Front squats are a perfect substitute and will lead to a great workout. – Coach Brian
Hi Dom. Splayed out yet still smiling!
