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FINAL COVE KIDS CLASS

FINAL COVE KIDS 

Yoga at 8:15, followed by our final kids class at 9:30.

Yoga will be taking a short break until June 30th.

Open Gym from 9 AM to Noon.

MONDAY’S WORKOUT

MetCon
AMRAP17
60 Calorie Row
50 Burpees to a 6″ target
40 TTB
30 Power Cleans
20 Shoulder to Overhead
10 Ring MUFx: 1:1 Hanging Leg Raise, 3:1 Ring Row, 95/65
P/O: 135/95

Accessory
3 rounds
1:00 low plank hold
8 Wall Walks
20 shoulder taps

 

YOGA AND KIDS CLASS RETURNS

YOGA AND COVE KIDS 

Yoga at 8:15, followed by our kids class at 9:15.

Open Gym from 9 AM to Noon.

MONDAY’S WORKOUT

COVE TESTING WEEK

We are big believers in tracking data to ensure we are in the right path towards improving our fitness. This week (Monday, Tuesday, and Thursday) we will have 3 Cove benchmarks to see where we stand.

MetCon
“Cove Test #1”
21-15-9
Squat Snatch
Lateral over the bar Burpees

Time Cap: 12 min

Fx: 75/55
P/O: 135/95

Strength Conditioning
EMOM10
3 Overhead Squats (from ground)

 

NO YOGA – BODY COMP CHALLENGE SCANS

There is no yoga this weekend but for those athletes signed up for the Cove Body Composition Challenge we will be doing our scans from noon to 2 PM.

MONDAY’S WORKOUT

MetCon
“Don’t lose count”
25 rounds
1 HSPU
2 Burpees over the bar
3 Thrusters

Fx: 95/65, Seated DB Press
P: 115/75
O: 135/95, strict HSPU

Cap: 35 min

Gymnastics Accessory
3 rounds
20 Medball Russian Twists
15 V-ups
10 hollow rocks

YOGA SUNDAYS RETURNS

YOGA SUNDAYS RETURNS

Coach Katie F is back to get your read for another killer week of workouts.

 

MONDAY’S WORKOUT

Gymnastics Accessory
EMOM6
20 DU + __ Situps
Fx: 12 Situps, 1:1 SU
P: 14 Situps
O: 10 GHD

MetCon
“Common Core”
4 rounds
20 TTB
20/15 Calorie Row
10 Front Squats

Fx: 95/65, 30 Hanging Leg Raise per round
P: 155/105
O: 185/125

Cap: 24 min

Coach Katie F Speciality Seminar on April 14th – Aerial Yoga

AERIAL YOGA

Coach Katie Ficca continues to bring her passion for yoga and fitness with her Aerial Yoga clinic on April 14th. Drop your fears & explore a sense of freedom using a soft fabric hammock that supports and suspends you into inversions just 2-3 inches from the ground. Your aerial hammock will move you through yoga poses and assist your body to take on more challenging postures without strain, force, or effort. You will be able to achieve proper alignment, deeper stretches, more release in the joints & muscle fibers, gain abdominal & upper body strength, and conquer inversions. The benefits will compliment and give you more access to your flexibility & range of motion as well as allow you to find your foundation in your traditional practice.

We can add that it is perfect for athletes to decompress their spines and approach some stretches with ease & support!

This class will be on April 14th with two separate one hour sessions at 2 PM and 3 PM and we will not have our normal 8:15 yoga class on this day.  The cost if $15 for members and $25 for non-members. Space is limited to 6 athletes per session so if interested please email us at Info@CrossFitCove.com to reserve your spot for either class.

 

 

STRENGTH

15 minutes on the clock
Establish 1RM Clean and Jerk

METCON

“Heavy Grace”
30 Clean and Jerks
*Starting w/ 0:00 every top of the minute, you must start with 15 DU

Time Cap: 15 min

Fx: 135/95
P: 155/105
O: 185/125

Accessory

4 rounds
10 Deficit KB Deadlifts (standing on two 45# plates)
10 barbell good mornings

THE FINAL OPEN WORKOUT – 19.5

A COACHES HEAT AND LARRY”S MEAT

It’s a dream Friday night lights!!!! PLEASE come participate, cheer or just hang out for our FINAL Friday Night Lights! Our very own Larry J. will be there with his Bullhead Pit Beef food truck, so bring the family for dinner and cheer on your coaches as they hit 19.5! Starting around 5 PM. It has been a great open and there have been so many highs for the community as a whole. Come for the fitness and stay for the meat (and the sweet potato hash!).

 

YOGA SUNDAY AND OPEN GYM 9A-NOON!

Open season is Sunday Yoga season. Be good to yourself and join us at 8:15 for some recovery time.

 

MONDAY’S WORKOUT

MetCon
“Who do we Appreciate?”
18 min AMRAP
2 Ring MU
4 Deadlifts
6 Bar Facing Burpees
8 Box Jumps

Fx: 185/125, Ring Rows x 3, 18/12
P: 245/165, 24/20
O: 275/185, 24/20

Mini MetCon/Finisher
“Jackrabbit”
30 Bar Facing Burpees
Time Cap: 4 minutes

 

19.2

BRING ON 19.2!

AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
25 Toes-to-Bars
50 Double-Unders
13 squat cleans (185/115 lb)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)
Time Cap: 20 minutes

Open Gym Sunday’s

OPEN GYM 9AM to Noon!

 

 

MONDAY’S WORKOUT

We have been working hard over the past 8 weeks and this week we will be testing our 2 Rep Max Front Squat. We are excited to see those gainz

STRENGTH WOD

Take 15 minutes to find a new 2 RM Front Squat

WOD

50 Air Squats
10 Deadlifts
40 Air Squats
10 Deadlifts
30 Air Squats
10 Deadlifts
20 Air Squats
10 Deadlifts
10 Air Squats
10 Deadlifts

Fitness: 155/105
Performance: 185/125
Open: 225/155

12 min Cap

FINAL OPEN GYM FOR 2018

 

HOLIDAY HOURS

Sunday 12/30 Open Gym 9am – noon

Monday 12/31 (New Year’s Eve): 9:30am, Noon, 4:30p

Tuesday, 1/1 (New Year’s Day):  Open Gym 11a – 2pm

 

MONDAY’S WORKOUT

Goodbye 2018
18 Pull ups
18 Wall Balls
18 Plate Ground to overhead
18 Overhead plate static lunge

18 min AMRAP

Rest
Core WOD 
:30 Side Plank
:30 Side Plank
:30 Push ups
:30 Rest
For 10 minutes