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OPEN GYM

OPEN GYM, YOGA, AND COVE KIDS CLASS

Another full Sunday of fun at the Cove.

YOGA 8:15 AM

OPEN GYM 9 AM to Noon

COVE KIDS 9:30 AM COVE KIDS

MONDAY WOD

 

MetCon
2 rope climbs
10 DBall over shoulder
20 Power Cleans

2 rope climb
40 Bar Facing Burpees

2 rope climb
20 Power Cleans
10 Dballs over shoulder
2 rope climbs

Time Cap: 20 min

Fx: 2:1 rope climb scale, 50/30, 95/65#
P: 70/50, 135/95#
O: 100/70, 135/95

Accessory
3 rounds
10 single leg box step ups (each leg)
7 goodmornings (light weight)

Saturday 12/7/2019

WOD

 

AMRAP in 25 min:

1: Max Wall Ball

2: Max SDLHP

3: Max Bike Cal

4: Max Push Press

5: Rest

 

Fx: 14/10, 75/55

P/O: 20/14, 95/65

 

Coach’s Tip: 5 stations (including Rest station).  1 minute at each station performing Max Reps.  Transition to next station.  Go HAM!

Friday 12/6/2019

In lieu of the regular 6:30pm class on Friday, December 20th we will be holding our annual Holiday WOD and Potluck.  Just like in year’s past, it will be a “12 Days of Christmas” WOD, featuing a workout with a rep scheme that follows the pattern of the 12 Days of Christmas.  Like the song, 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.  If you don’t celebrate Christmas, don’t worry!  It’s not a religious holiday gathering, it’s the unofficial CROSSFIT holiday celebration!  Please bring some drinks or a dish to share as this is one of our most fun and festive potluck events. So please join your Cove family for the holidays if you are in town!

 

SAVE THE DATE!!!!!!   FEBRUARY 22ND 2020!!!!!!!!!
It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!
We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  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.

 

clash-logo
Saturday, March 28th will be our annual IN HOUSE COMPETITION!  As you know, when CrossFit moved the Open to the fall, this disrupted our ‘regular’ in-house competition timing, but alas, we’ve moved it to when the Open once was!
The Clash at the Cove is meant for EVERYBODY at the gym and is  a FUN and INCLUSIVE way for people to dip their toes in into the “competition” space.  So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to new level.  And if you didn’t, we hate to tell you, but you compete with yourself every day.  So, technically you have zero excuses!
The Clash at the Cove will have scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness.  Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year!  We will be releasing standards, competition structure and more information shortly.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  
The competition is for EVERYBODY in the gym, literally EVERYBODY!!!! If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.  If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction! 
But for now, MARK YOUR CALENDARS!!!!!!! 

 

 

PARTNER WOD

 

2 rounds (each)

500m Row (Partner 1)

500m Row (Partner 2)

*Partner must be holding a double KB front rack while partner rows

 

then…

 

3 rounds (shared reps)

40 double KB Front squat

20 double KB Thruster

10 Ring MU

 

Time Cap: 35 min

 

Fx: 35/25#, 3:1 Ring Row

P: 53/35#

O: 53/35#

 

Coach’s Tip: Each partner does 2 rounds of the row then move onto the fun stuff.  Reps are broken up between partners however you decide.

Thursday 12/5/2019

In lieu of the regular 6:30pm class on Friday, December 20th we will be holding our annual Holiday WOD and Potluck.  Just like in year’s past, it will be a “12 Days of Christmas” WOD, featuing a workout with a rep scheme that follows the pattern of the 12 Days of Christmas.  Like the song, 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.  If you don’t celebrate Christmas, don’t worry!  It’s not a religious holiday gathering, it’s the unofficial CROSSFIT holiday celebration!  Please bring some drinks or a dish to share as this is one of our most fun and festive potluck events. So please join your Cove family for the holidays if you are in town!

 

SAVE THE DATE!!!!!!   FEBRUARY 22ND 2020!!!!!!!!!
It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!
We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  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.

 

clash-logo
Saturday, March 28th will be our annual IN HOUSE COMPETITION!  As you know, when CrossFit moved the Open to the fall, this disrupted our ‘regular’ in-house competition timing, but alas, we’ve moved it to when the Open once was!
The Clash at the Cove is meant for EVERYBODY at the gym and is  a FUN and INCLUSIVE way for people to dip their toes in into the “competition” space.  So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to new level.  And if you didn’t, we hate to tell you, but you compete with yourself every day.  So, technically you have zero excuses!
The Clash at the Cove will have scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness.  Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year!  We will be releasing standards, competition structure and more information shortly.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  
The competition is for EVERYBODY in the gym, literally EVERYBODY!!!! If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.  If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction! 
But for now, MARK YOUR CALENDARS!!!!!!! 

 

STRENGTH

Deadlift

Take 10 minutes to work up to a heavy double.

WOD

 

For time:
10-9-8-7-6-5-4-3-2-1 reps of-

Deadlifts

Box Jumps (X2)

TTB

 

Time Cap: 14 min

 

Fx: 95/65, Hanging Leg Raise

P: 115/75

O: 135/95

 

Coach’s Tip: Two pulling movements for the metcon.  Focus on the Hang Squat Cleans is to pull yourself UNDER the bar, not pull it up as high as you can.

MARK YOUR CALENDARS!

In lieu of the regular 6:30pm class on Friday, December 20th we will be holding our annual Holiday WOD and Potluck.  Just like in year’s past, it will be a “12 Days of Christmas” WOD, featuing a workout with a rep scheme that follows the pattern of the 12 Days of Christmas.  Like the song, 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.  If you don’t celebrate Christmas, don’t worry!  It’s not a religious holiday gathering, it’s the unofficial CROSSFIT holiday celebration!  Please bring some drinks or a dish to share as this is one of our most fun and festive potluck events. So please join your Cove family for the holidays if you are in town!

 

SAVE THE DATE!!!!!!   FEBRUARY 22ND 2020!!!!!!!!!
It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!
We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  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.

 

clash-logo
Saturday, March 28th will be our annual IN HOUSE COMPETITION!  As you know, when CrossFit moved the Open to the fall, this disrupted our ‘regular’ in-house competition timing, but alas, we’ve moved it to when the Open once was!
The Clash at the Cove is meant for EVERYBODY at the gym and is  a FUN and INCLUSIVE way for people to dip their toes in into the “competition” space.  So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to new level.  And if you didn’t, we hate to tell you, but you compete with yourself every day.  So, technically you have zero excuses!
The Clash at the Cove will have a scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness.  Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year!  We will be releasing standards, structure and more information shortly.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  
The competition is for EVERYBODY in the gym, literally EVERYBODY!!!! If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.  If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction! 
But for now, MARK YOUR CALENDARS!!!!!!!

 

 

GYMNASTICS

 

14 minutes to work on handstand progressions:

-Headstand

-Freestanding Headstand

-Handstand against wall

-Freestanding handstand

-Handstand Walk (freestanding, on dolly, around box)

 

WOD

 

AMRAP in 14 min:

5 DB Thrusters

50′ HS Walk

50 DU

 

Fx: 30/20#, 50 Shoulder Taps, 2:1 Singles

P: 50/35#, Dolly HS Walk

O: 50/35#

 

Coach’s Tip: A lot of inverted work today.  We will have a lot of different progressions to use so make sure you come in and learn something new.

 

Angie’s holiday spirit created toes-to-bar magic at last year’s Holiday WOD & Potluck.  And yes, her garland stayed on all night…

Tuesday 12/3/2019

STRENGTH

 

18 minutes to build to a heavy complex of:

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

 

WOD

 

For time:

21-15-9 reps of-

Overhead Squat

Bar Facing Burpee

 

Time Cap: 11 min

 

Fx: 75/55

P: 115/75

O: 135/95

 

Coach’s Tip: A lot of Overhead Squats for today.  Try to get in a little early and start warming up your shoulders, chest, and upper back.

Monday 12/2/2019

WOD

 

AMRAP in 9 min:

5 Strict Pullup

5 Power Clean

 

Rest 2 minute

 

AMRAP in 7 min:

7 Pullup

7 Power Clean

 

Fx: Ring Row, 115/75 Pt 1, J-hook row, 95/65 Pt 2

P: 155/105 Pt 1, 115/75 Pt 2

O: 185/125 Pt 1, C2B 135/95 Pt 2

 

ACCESSORY

 

4 rounds-

:20 L-Sit Hold between boxes (Scale 1:00 High Plank)

:30 Flutter Kicks

Rest 1:00

 

Coach’s Tip: All pulling for the metcon.  Make sure to use your legs as much as possible for the Power Cleans coming off the floor.

Saturday 11/30/2019

STRENGTH

 

EMOM for 3 min:

5 Strict Press

*Rest 1 min

EMOM for 3 min:

4 Push Press

*Rest 1 min

EMOM for 3 min:

3 Push Jerk

 

*Go up in weight every time the movement changes

 

WOD

“Off to the races”

30/24 Cal Bike

30 Box Jumpovers

5 Rope Climbs

30 KB Swings

30/24 Cal Bike

 

Time Cap: 13 min

 

Fx: 20/18″, 35/25#, 2:1 Rope Climb Scale

P: 24/20″, 53/35#

O: 24/20″, 70/53#

 

Coach’s Tip: Get that bike started off fast to get the calories rolling quicker.

FEELING THANKFUL

FEELING THANKFUL

Many people love days like today because they allow themselves to reflect on all the good that surrounds them.  They spend time with family or friends, catch up on the mundane or milestone moments in life and immerse themselves in each other’s lives.  It’s a wonderful feeling to be able to spend days like that, even if just a few times a year.

But we are not those people.  For us, this is EVERY day.  We thank each of you for sharing your lives with us (and each other) daily. We are in awe of the connections and amazing friendships that have grown from time spent within the four walls of the Cove.  And we marvel how those have spilled outside the box from everything to dinners out, drinks in — to even marriages and babies!

When we envisioned what the Cove could be, we were very clear in our mission.  We have always said we are not in the fitness business, rather, we are in the business of changing lives.  The irony is that when we set out to achieve this goal a mere five years ago, we had no idea that OURS would be the ones who would be changed the most.

We cannot tell you how much we love, appreciate and yes, are THANKFUL for each of you.  Not just today but EVERY day.

 

MODIFIED HOURS FRIDAY!

One last reminder that on FRIDAY we will have a Noon class only (with no sitter coverage).  We’re back to a regular schedule Saturday and Sunday (Regular Yoga, Cove Kids, and Open Gym 9a-Noon!!!)

 

COVE ROW CHALLENGE STARTS NOW!

During the holidays we often let our health slip so in an effort to stay on top of our fitness goals we are doing the Cove 100,000 meter row challenge. We have done it the past couple of years and it has been a fun community connector.  Starting the day after Thanksgiving all those that have signed up will attempt to row 100K before the close of 2019. It works out to roughly 2,700 meters a day. Do it alone, do it with great tunes, grabs some buddies to do it together or pull the rowers around to one of our TV’s are start binging your favorite Netflix show (Gray’s Anatomy has been a Cove favorite).

You can break the meters up any way you want, decide to split the challenge with a friend, or even set your own challenge with the assault bike. You can sign your name on the whiteboard if you decide to take the challenge and we’ll all be cheering you on!.

 

 

WOD

 

“The Kitchen Sink”

(Shared Reps)

120 Partner Wall Balls

100 TTB (Open only: non working partner must hang)

80 HSPU (Open only: non working partner must hold a plank)

60 Squat Cleans

40 DBall over the Shoulder

20 MU

 

Time Cap: 35 min

 

Fx: 14/10# WB, Hanging Leg Raise, Piked Pushup, 135/95, 50/30, J-Hook Row

P: 20/14# WB, 155/105, 70/50, Option to do Bar MU

O: 20/14# WB, 185/125, 100/70#, Ring MU

 

Coach’s Tip: Come in and get a workout to help work off some of the desserts from Thanksgiving.

 

There is so much happening in this photo and we love ALL of it…

Thursday 11/28/2019

 UPDATED THANKSGIVING SCHEDULE 

 

  • WEDNESDAY: No 7:30 PM class
  • THURSDAY (THANKSGIVING DAY):  9am and 10am.  We’ll open the gym for two classes only so you can sweat it out before all of that food!  No sitter coverage.
  • FRIDAY: Noon class only. No sitter coverage.
  • SATURDAY:  Regular schedule.
  • SUNDAY:  Regular Yoga, Cove Kids, and Open Gym 9a-Noon

RETURN OF COVE ROW CHALLENGE

During the holidays we often let our health slip (see John’s posts about nutrition too!) so in an effort to stay on top of our fitness goals we are doing the Cove 100,000 meter row challenge. We have done it the past couple of years and it has been a fun community connector.  Starting the day after Thanksgiving all those that have signed up will attempt to row 100K before the close of 2019. It works out to roughly 2,700 meters a day. Do it alone, do it with great tunes, grabs some buddies to do it together or pull the rowers around to one of our TV’s are start binging your favorite Netflix show (Gray’s Anatomy has been a Cove favorite).

You can break the meters up any way you want, decide to split the challenge with a friend, or even set your own challenge with the assault bike. You can sign your name on the whiteboard if you decide to take the challenge and we’ll all be cheering you on!.

 

 

WOD

 

“I’m thankful that’s over”

6 rounds-

15 Burpee Box Jumpovers

15 Thrusters

20/15 Cal Row

 

Time Cap: 30 min

 

Fx: 75/55, 20/18″

P/O: 95/65, 24/20″

 

Coach’s Tip: Come in and get a workout in before heading out for your Thanksgiving.