Saturday, June 11th 2016
WELCOME COACH HOLDEN!
We are thrilled to announce that Holden H. is joining the Cove coaching staff. Not only is a beautiful mover, a CrossFit geek and an overall beast, he happens to be an amazing guy. You’ll see him shadowing some classes over the next few weeks so please congratulate him and give him a warm Cove welcome. His bio will be posted on the website shortly so stay tuned!
ROMANCE WOD AND WHISKY II
JUNE 17TH AT 6:30PM!
Just another reminder that the next Men’s Night will be Friday June 17th at 6:30p. There will be NO regular class next Friday at 6:30 — it will be a special WOD just for the men of the Cove. If you haven’t yet, please sign up at the White Board by the Wodify station!BODPOD BODY COMPOSITION TESTING
The 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 BodPod vendor will be Monday June 27thfrom 4 PM to 7 PM. The cost is $50 (which might seem expensive) but it’s a great piece of data to have if you are looking to change your body composition. Coach Brian does it every 6 months to a year to see if his training is helping me grow as an athlete (and turns out, it has!). You always want to know where you are starting before you plan on how to get to your destination. Or if you have a past measure, this is a great way to see how far you’ve come!
Here is a link to a PDF on information about the BodPod – http://cove-fitness.com/wp-content/uploads/2016/06/BeFit-Test-Bod-Pod-brochure.pdf
We will post a DoodlePoll sign up shortly!
Non-Cove members are welcome to take the test as well. If you have any questions just email Brian@CrossFitCove.com.
MAEGAN’S FAREWELL WOD!
As many of you know, Maegan is leaving to relocate to North Carolina with her husband next week. Not only has she been amazing to work with, she has taken such great care of so many Cove Kids in the kids’ room — AND she is just an awesome athlete and friend. While we know she’s making the move to make life better for her family, we know her Cove family will miss her terribly.
Please join us for a special “farewell WOD” during Open Gym this Sunday at 10am. You’ll find some of her favorite moments will make an appearance (ahem… deadlifts?!) so come and wish her a fond farewell and stick around after for some snacks and socializing. A bittersweet Sunday Funday in honor of Maegan!
SKILL WOD
For 12 Minutes
Even minutes: 3-6 HSPU
Odd Minutes: Bentover Barbell Row
WOD
10 Push Jerks
500 M Row
10 Push Jerks
500 M Row
10 Push Jerks
-For Time-
Fitness: 95/65
RX: 135/95
RX+: 165/110
Ashley C. working on her Power Snatch. She’s only been at this for six weeks and her growth has been nothing short of astonishing. Look at that extension and open hip! Watch out Cove… we’ve got a beast on our hands…
