We CANNOT wait and hope to see all of you there (start time 7:30pm)! We are expecting a big crowd and we couldn’t be more thrilled. Think of it like a CrossFit ‘prom’– a bit loud, cheesy and tons of fun.What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire. We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day. Our guidance would be to wear something you’d wear to a New Year’s party. Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house. Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.
What can I bring?We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”. If you have something specific you drink, feel free to bring it!!! We will not be serving dinner, but will provide some really light snacks. If you want to bring something (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.
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:
We will have a few volunteers that will help us with ‘party maintenance’ oversight. They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc. You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
Bring what you like. See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it! We want you to have what you love, but can’t provide everything for everyone.
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.
DELAYED OPEN GYM SUNDAY!
We will be cleaning up all day, but we are pushing back the Open Gym time to 11am on Sunday. That means you can come in and work out from 11a-2pm, but know there will likely still be some things to be cleaned up (or people cleaning around you). We ask for your patience and forgiveness as it will be a late night Saturday night!
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)(after the last push press go directly into the walk)Rest5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)Rest20 Second Side plank on each side
(50M is down and back)
6 Shoulder to Overhead
X Double unders
8 min AMRAP
Fitness: 95#/65 10 Double unders
RX: 135#/95# 20 Double unders
RX+: 155#/105# 40 Double unders
Coach’s Tip: You need to keep your shoulders fresher the barbell so turning the rope with the wrist and not the shoulder (and keeping your arms relaxed!) is key to getting the most out of today’s Metcon.