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!
We love to celebrate victories both big and small and today we give a shout out to Maegan M. who PR’d her back squat this week. There are a few things we love about this moment: First, it was not part of a workout; it was ancillary work she put in on her own time b/c she wants to build leg capacity. Sometimes that little bit of extra work goes a VERY long way. Secondly, she finally figured out what it means to actually PR. Often times we add a bunch of weight on a bar, press it up or down and say ‘yep, that’s all I can do’. But sometimes (not always) you can do more — but its fear of something (maybe failure?) that holds us back. Failure is a GOOD thing. Without getting to failure we can’t know how hard we really can push ourselves. Of course safety is paramount and failure with no form is VERY bad…but you could tell this PR was a lightbulb moment for her. Some of you may have seen her FB post, but here’s a bit of what she had to say:
“Some of you may remember me inquiring about lifting a back squat heavier than what I thought was my 1RM of 125lbs. I came in today, warmed up real good, and started my back squats. I added weight slowly to each set and discovered I could lift 165lbs! That’s damn near what i used to weigh before I dropped 20lbs.”
A little encouragement from her fellow athletes and her taking the time to REALLY see what she was made of allowed a 40lb gain. Unreal!
RATES GOING UP IN FEBRUARY!
If you have any friends or family interested in checking us out, the time is definitely now. In February our rates are going up to $175 for a month to month commitment and $160 for a six-month commitment (same household rate of $100 will apply for the second member). If you are already a member (and most of you reading this likely are), do not worry. Your rates will STAY THE SAME. This is for new members only. But if someone’s been wanting to try, let them know it will only cost them more if they wait!
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!
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!
Front Squat 6/6/6
Same weight across
(It is only 3 sets so make to do some warm up sets then go heavy!)
Max in Reps in Two Minutes:
2 Min Row for Cals
2 Min Double Unders
2 Min Air Squat
Rest 2 minutes
Dan P sporting a very long rope working his double unders!