MARK YOUR CALENDARS!There is a lot happening over the next few weeks and months and want to make sure EVERYONE puts some key dates into their calendars!
Thanksgiving Day WOD 11.24
Gobble Gobble! We hope you take the time to reflect on all you’ve accomplished both here at the box and in your day to day life. We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family.
Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class on Thanksgiving) and get that metabolism revved for the damage we’ll do later that day.
There will be NO coverage in the kids room for the 10 AM Class.
Here is the complete modified holiday schedule:
WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
Black Friday Sale 11.25-11.27
All men’s T’s and women’s tanks and T’s will be 30% off next Friday (and Sat/Sun) only. If you can’t make it in but want us to hold one, shoot us a note (assuming we have your size).
Second annual Holiday WOD and Potluck 12.23 at 6:30P
In lieu of the regular 6:30pm class we will be holding our annual Holiday WOD and Potluck. For those of you who are on the blog awaiting the workout every night at 8p (or who did this last year), we CAN tell you that this one will be a “12 Days of Christmas WOD”. Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. But of course we won’t reveal ALL of it. The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!
Saturday February 18th will be our 2-Year Anniversary Bash!
It is hard to believe but we will be celebrating two years and to mark the occasion we will be throwing a party on Saturday evening from 7p – 10p (or later??). This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.
Back Squats 8/6/4/4/4
Then Take 60% of your 4 Rep Max and do as many reps as possible in 1 minute
Rest 1 Minute
Then Take 40% of your 4 Rep Max and do as many reps as possible in 1 minute
5 Power Cleans
5 Bar facing Burpees
5 min AMRAP
Coach’s Tip: The first piece should take about 20 minutes to complete, so think of this more of a ‘lifting day’. It will be good endurance work for our 10 rep back squat cycle we are currently in. The second piece is an all out sprint. Start fast and finish fast!