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Thursday, June 4th, 2020

WEATHER OUTLOOK

The weather is a little iffy tomorrow but we are hopeful that we will be able to get most if not all of our classes in tomorrow. If we have to cancel any classes, you will get an email from Wodify.

Keep an eye on the Cove Private Facebook group.

 

METCON

Noon zoom class
Every 2 minutes for 20 minutes
Odd Rounds:
12 Power Snatch or 20 Alternating DB Snatch
Remaining Time Max Situps

Even Rounds:
15 Overhead Squats
Remaining Time Max Overhead Lunges

Home WOD Edition – Sub for 20 Single Arm DB Overhead Squats (10 each arm)
For Overhead Lunges, switch every 8 reps

 

Wednesday, June 3rd, 2020

CLASS SCHEDULE

We want to thank you all for your flexibility and understanding as we try to navigate the demands of our outdoor program. Our biggest problem is that you guys all want to work out all the time and that is a problem that we love.

We have lots of restraints we are dealing with as far as equipment, our safety protocols, and coaching availability but we are constantly experimenting to find solutions. Tomorrow we are going to add a 6 PM class as well to our normal schedule. We hope that this will be able to alleviate some of the demands tomorrow.

Be aware that the weather is pretty warm in the evening, so we want you to be sure to bring a water bottle, a sweat towel, sunscreen, and if you have one a yoga mat.

STRENGTH

Noon zoom class with Coach Teresa

Build to a heavy
1 Power Clean + 1 Shoulder to Overhead + 1 Hang Squat Clean

12 min cap

METCON

“Bad Leg Day”
40 Leg Blaster Complex
25 burpees
40 Leg Blaster Complex

Time Cap: 14 min

Leg Blaster Complex = Jumping Lunge + Jumping Lunge + Jumping Air Squat = 1 rep

 

THANK YOU GIFT FROM O2

THANK YOU GIFT

FROM O2

We cannot tell you how much we have enjoyed the past two weeks, as we are starting to feel that sense of normalcy with our outdoor classes. Being able to sweat, laugh, and share with one another either virtually or in-person have been huge blessings during this period of isolation.  Community is a word bandied around often in CrossFit gyms, but its power has never been more apparent during this time.

We have been so thankful for your support during this time and our partners at O2 recovery drinks (and some of their partners) have a gift for you because of your support.  As part of their “#stayformay” program, we are excited to share $100 vouchers for O2, Born Primitive, Puori, and Bear KompleX ($25 for each brand). To get your voucher, just go to communitycoalition.fitness/loyalty

 

ENGINE EXPRESS

Zoom Call with Coach Maria @ Noon!

 

METCON

5 rounds
20 Pistols
20 Pushups
60 DU

Time Cap: 15 min

Fx: Kneeling Pushup, Leaning Air Squat (10 each side). 100 SU per round

ACCESSORY

3 rounds
1:00 Plank
:30 sec flutter kicks
10 V-ups (or tuck ups)

Monday, June 1st, 2020

COVE ACCESSORY

PROGRAMMING

We have had a lot of positive feedback with our Cove Personal Programming and Accountability service and we have decided to extend it for an additional week. We also are opening up 2 more spots for 2 weeks of accessory programming, if interested just email us at info@crossfitcove.com.

For those that are already participating in this program, we will be emailing you a survey in the near future to get feedback on how to improve this service.

COVE SCHEDULE

Monday, Wednesday, Friday

9:30 AM, Noon, 3:15 PM, 4:30 PM, 5:45 PM, 7 PM

Tuesday and Thursday

Noon, 3:15 PM, 4:30 PM, 5:45,PM, 7 PM

Saturday

9 AM, 10:15 AM, 11:30 AM

 

STRENGTH

Zoom class with Coach Teresa

5 rounds

5 Front Squats (first rep squat clean)

METCON

“Putting the F U in Fun”
1 mile run
5 rounds
7 Front Squats
7 Thrusters
7 Push Press

Time Cap: 20 min

Fx: 25/15 or 75/55
P/O: 35/25 or 95/65

Keeping it clean

 

Saturday, May 30th, 2020

11:30 AM SATURDAY CLASS ADDED

Due to the high demand for tomorrow’s classes, we are adding an 11:30 AM class.

 

METCON

Noon Zoom

21-15-9
Hang Snatch
DU (reps x 4)

Time Cap: 11 min

Fx: Hang Power Snatch 75/55, 1:1 SU
P: Hang Power Snatch (95/65)
O: Hang Squat Snatch (95/65)

HOME WOD VERSION
30-20-10
Alternating DB Snatch
DU (reps x 3)

Fx: 35/25, 1:1 SU
P/O: 50/35

ACCESSORY

3 rounds
10 BB Sotts Press (or PVC)
10 Lateral Raise w/ plate (lightweight)
10 BB curls

SATURDAY SCHEDULE

CLASS RESERVATION

As we continue to run our outdoor classes, we have to be sure the weather will allow us to workout. At times we may have to cancel a class at a moment’s notice. Be aware that if we do cancel a class, you will receive an email of this cancelation from Wodify.

We ask that you only reserve one class per day. If there is a class that you are looking to take but get locked out, we encourage you to still put yourself on the waitlist. We are continuing to look to provide ways to offer as many workout opportunities for as many people as possible and understanding the most popular classes helps us make decisions.

SATURDAY SCHEDULE

We are going have set up classes for Saturday at 9 AM and 10:15 and they are live on Wodify right now. If we see a strong demand for classes on Saturday we will add an 11:30 immediately.

 

 

 

METCON

Noon zoom class with Coach Teresa

“Tight Cheeks”
4 rounds
100m Loaded Carry
20 Back Rack Lunges (or Farmer’s Carry w/ DB)
20 Glute Bridges

Loaded Carry can be back rack or farmer’s carry

Time Cap: 17 min

Fx: 35/25 DBs or 95/65 BB
P/O: 50/35 DBs or 135/95 BB

ACCESSORY

3 rounds
8 Bird Dogs each side
:45 sec plank transitions
Rest :30

Plank transition = moving from high plank to low plank while keeping core as still as possible

Thursday, May 28th, 2020

WEATHER WATCH

The weather is looking pretty wet tomorrow but there might be some windows opening-up to work on our fitness.  If there is a gap in the weather we may look to create some “Open gym” periods for people to row, lift, mobilize, or do some sort of workout.  This will not be a guided class but a coach will be there to help you maintain spacing, get equipment and assist with cleaning producers.  Since the weather often changes quickly, keep an eye out on the Facebook group Cove the Club or on Wodify to see new “Open gym classes”. We know this is a difficult time to maintain routines, but we are doing everything in our power to give you options!

If you are looking for a challenging at-home workout, try Coach Maria’s Engine Express workout from Tuesday. Here is a link to the pre-workout video with a warm-up, cooldown, and demonstration of all the movements.

 

SQUAT MOBILITY

WITH COACH SARAH

Here is a great video from Coach Sarah on how to improve our mobility, specifically for squatting.

METCON

Noon class with Coach Teresa

“The Gauntlet”
8 min to complete each section, 1 minute rest between each

Workout 1:
__ Burpees

Workout 2:
3 rounds
10 Clean and Jerk
30 Lateral Bar Jumpovers

Workout 3:
1 mile run

Fx: 70 Burpees, 95/65 (or 35/5 DBs)
P/O: 90 Burpees, 135/95

* You only move onto the next part if you finish the workout in the alloted time.

SCHEDULE CHANGES

SCHEDULE CHANGES

We are continuing to monitor attendance so that we can provide our safe CrossFit classes. To help us track attendance and class trends we are going to ask that you not only reserve your spot but also login into the Coachboard, which tells Wodify that you didn’t skip class.

To help to provide more classes for our evening people, we are going to be opening up a 7 PM class tomorrow. Continue to follow the blog and our Facebook private page for updates.

PT SESSION WITH JEFF FAIRMAN

We have 5 spots remaining for a free physical therapy session with Jeff Fairman. If you have any aches or pains you want to have looked at or are looking for a second opinion this is a great opportunity for you. Sign up for an appointment below.

 

Physical Therapy Appointment With Jeff Fairman

STRENGTH

Noon zoom class

Every 90 seconds for 6 rounds
3 Front Squats (From Ground)

METCON
21-15-9
Deadlifts
Front Squats

Cap:11 minutes

Fx: 115/75
P: 135/95
O: 155/105

DB
Fx: 35/25
P/O: 50/35

EXPANDED CLASS TIMES

A MEMORABLE

MEMORIAL DAY MURPH

While “Murph” is one of the most memorable moments most CrossFitters experience each year, this year added a layer of complexity and remembrance for many.  Community is important to most CrossFit gyms, but at the Cove, it is our DNA.  But despite all of us doing Murph in places near and far, we’ve never felt more together. From the athletes sprawled out in the parking lot, to the home photos of “Murph in the books”, it was wonderful to see the Cove family so connected.

We long for the days when we crowd the rig, high five between rounds and enjoy a delicious potluck after.  But today, we marvel in the deep and meaningful bonds that bind us — now matter where we are.

We hope everyone had a safe weekend and get ready for an exciting week ahead with so many ways to work out!

CLASS SCHEDULE

The weather looks great this week and we will be expanding our offerings for classes. We have added a third evening class and will look to add a 4th evening class if we think there is a need.

Tuesday and Thursday Schedule

Noon

3:15 PM

4:30 PM

5:45 PM

Wednesday and Friday Schedule

9:30 AM

Noon

3:15 PM

4:30 PM

5:45 PM

Saturday

9 AM

10:15 AM

11:30 AM

From a programming perspective we have not only another great CrossFit class (special post-Murph recovery work) but Coach Maria will also be offering one of her Engine Express classes for those that are looking for an at-home challenge. Tomorrow’s workout is an absolute killer. She will be hosting a noon class via zoom and also has provided a great video for those doing it on there own.

ENGINE EXPRESS

HOME WORKOUT

NOON ZOOM CLASS

:40on / :15off 4 Rounds – :30 rest

MAX half burpee to alt toe kicks

MAX bear pulls

MAX bear to kick through

MAX jumping lunges

MAX reverse burpees

COVE METCON

“Aftermath Recovery”
EMOM20
1:Cardio option (see below)
2: 20 Bodyweight Lunges
3: 60 DU (or 100 SU)
4: 10 Ground to Overhead

Cardio Options:
100m Run
200m/175m Row

Ground to Overhead Options:
Plate Ground to Overhead
DB Clean and Jerks

Monday, May 25th, 2020

A MURPH LIKE NONE OTHER

Today commemorates Memorial Day, a day in which we reflect on those that have given their lives in service.  The world has indeed changed in the past couple of months but that does not take away from the meaning of today — or the workout — we will do to remember those who gave so much.

This is the 6th Murph we have done, and while this one will be very different in some ways, we hope it is just as special. Each year at the Cove we do the Hero WOD Murph, and we do the workout to remember those in military service that have died for our freedom — and to think bigger than ourselves.  In past years we play (or in more recent years,  have had a live performance) the national anthem prior to the start and it brings goosebumps to us all. We can’t all be physically together on this day, but we know in this community we are all thinking of one another.

Tomorrow we will have 4 heats of a modified Murph event (you can reserve your spot via Wodify under “class schedule” as we have 9 slots per heat available) and we know many of you will be working out at home. Normally it is a huge turnout, with the first heat being this big group of athletes that can’t wait to run that first mile. But despite many of us being in different places tomorrow, we come back to a phrase the Coach Katie R came up with at the start of the COVID-19 crisis that we love: “CoviesTogether”. Even though we cannot be physically together, we know that the community bonds of this place go well beyond the walls of this space.

Since many of you can’t make it into the classes or will be doing at home with your family, we would love it if you could send us (or tag us) in a picture you before or after the workout. We’d love to compile them and share with the world that Covies are always #CoviesTogether.

To close, we want to leave you with a recent performance by Teresa F singing the National Anthem.  While she performed it live for huge crowds to kick off Murph for the last few years, today she filmed this rendition at the gym so each of you could listen before you venture out for that first mile.  We know it will get you both fired up and help you remember this moment for a lifetime.

MEMORIAL DAY MURPH

1 mile run
100 pullup
200 pushup
300 air squats
1 mile run

Reminder: Bring your own water, a yoga mat, a sweat towel, and chalk or something to help count your rounds. We will have some of these items if you forget.

If you don’t have a pullup bar, you can do the same workout but instead of 100 pullup, you can opt into one of the following:
Ring Rows

Barbell/Dumbbell Rows

Sit Ups

J-hook pull ups/J-hook Rows