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ADDITIONS TO NEXT WEEK’S SCHEDULE

ADDITIONS TO NEXT WEEK’S SCHEDULE

For next week we will be adding a 7 AM Cove Fitness class on Monday through Friday. We also will have a 6:45 PM Outdoor Cove class on Monday, Tuesday, and Wednesday. We hope these options will help you find a class time and environment that makes sense for you.

 

METCON
“Frantasy Land”
21-15-9
Thruster
Pullup

Fx: 75/55, J-hook row
P/O: 95/65

15-12-9
Thruster
C2B

Fx: 95/65, Elevated J-hook row
P/O: 115/75

12-9-6
Thruster
Bar MU

Fx: 115/75, Elevated Ring Row
P/O: 135/95

Friday, July 3rd, 2020

PARTNER WOD

“You go I go”
AMRAP14
5 Deadlift
7 Snatch
9 Overhead Squat

then…
10 minutes to establish a heavy 3RM Snatch

Fx: 75/55
P: 95/65
O: 115/75

HOME WOD VERSION

AMRAP18
6 Deadlift
8 Alternating DB Snatch
10 Single Arm OH Squat (5 each side)

then…

Accumulate 30 Squat Snatch (15 each arm)

SCHEDULE UPDATES

SCHEDULE UPDATES

We are excited to announce that starting next week we will be having 7 AM classes Monday to Friday.  We also will be looking into expanding our coached outdoor classes as well,  so stay tuned.

For Saturday, July 4th we will have a 9 AM and a 10:15 AM class.

 

 

METCON

EMOM20
1: 15 KB Swings
2: 15/12 Cal Row (or 12/9 Bike)
3: 20 Up-Downs
4: 15 Box Jumps

Fx: 35/25, 20/18″
P: 53/35, 24/20″
O: 70/53, 24/20″

HOME WOD VERSION

1: 10 DB Hang Clean and Jerk
2: 100m Run
3: 20 Up-Downs
4: 15 Tuck Jumps

ENGINE EXPRESS WORKOUT

ENGINE EXPRESS WORKOUT

As an option for our at-home clients we have been offering up an online option with Coach Maria and her Engine Express workouts. We also created an Engine Express playlist on our YouTube channel which is also a great option for those that are traveling. They require limited or no equipment and they are full of interesting new movements that can be very challenging.  Today we introduce a new movement called Hell Trots.

Our apologies for today’s workout video, which froze midway through filming. All the content is there but you will just have a frozen screen for a bit.

ENGINE EXPRESS

50 Bodyweight Hell Trots
Push up + Shoulder Tap (L) + Shoulder Tap (R) + Burpee + Lunge (L) + Lunge (R)
*That’s one rep…

METCON

“Sweat”
5 rounds
20 Wall Balls
10 Hang Clean and Jerk
60 DU

*If you mess up on the rope, you must do 5 burpees before proceeding

Time Cap: 18 min

Fx: 95/65, 14/10
P/O: 115/75, 20/14

ACESSORY

3 rounds
:45 sec arms together low plank
10 Pushups
10 Shoulder Taps

HOME WOD VERSION

5 rounds
20 Air Squat Jumps
10 DB Hang Clean and Jerk
60 DU

Fx: 2:1 SU, 25/15
P/O: 35/25

Tuesday, June 30th, 2020

KEEPING IT CLEAN

In an effort to keep the floors clean we purchased some more spray mops. After you spray down your equipment we ask that you also spray down your floor space as well and as always be sure to bring a yoga mat.  Thank you all for your understanding.

 

 

At the Cove the workouts are dirty but the floors are always clean

 

 

METCON

60 TTB
30 Front Squats
then..
2 rounds
30 TTB
15 Front Squats

Time Cap: 15 min

Fx: Hanging Leg Raise, 95/65
P: 115/75
O: 135/95

ACESSORY

3 rounds
10 Weighted Good Mornings
10 Barbell Squat Jumps
10 Glute Ham Bridges

HOME WOD VERSION

Sub TTB with Situps

DB weights:
Fx: 25/15
P/O: 35/25

PARKING LOT CLASS TONIGHT

PARKING LOT CLASS

WITH COACH MADISON

Coach Madison is back and will be running our 6:45 PM outdoor class in the parking lot tomorrow. People loved our outdoor classes and we are happy to provide a couple for you this week. We will have another on Wednesday evening at 6:45 PM again, so be sure to reserve your spot.

Coach Madison also was nice enough to produce a little video on how to properly take care of your jump rope. Be sure to check it out.

 

 

METCON

For tomorrow’s workout, we are going to ask that the runners go out the side door and enter back into the gym’s front door. 

4 Rounds
400m Run
15 Burpees
5 Split Jerks

Time Cap: 20 min

Fx: 135/95
P: 165/115
O: 205/135

HOME WOD VERSION

4 Rounds
400m Run
15 Burpees
10 DB Push Press

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

Tomorrow is great weather for some running.

 

NO YOGA BUT OPEN GYM: 9 AM – 11 AM

NO YOGA BUT OPEN GYM 

 No yoga today as Coach Katie F is leading a stand up paddleboard excursion for our members. We will however have open gym from 9 AM to 11 AM. We ask that you reserve a one hour spot as we need to track attendance.

OPEN GYM AND SCHEDULE OUTLOOK

CHANGES FOR NEXT WEEK

We had a great first week at the gym and we are blown away how many of you attended.  We were also so happy to see how thoughtful everyone was to one another’s space and distancing.  Based on observations and inputs, we are looking to continue to evolve our offerings to you and have some exciting new additions and changes for the upcoming week.

SUNDAY OPEN GYM

We will have Open Gym from 9 to 11 AM this Sunday. This is generally our busiest time for Open Gym and we need a little extra time for cleaning.  If you plan to attend we ask that you reserve one of the one-hour slots in Wodify (like you normally would for class).

There will be a coach there and the expectation is that you will maintain your distance and be sure to clean any equipment you use during that open gym period.

OUTDOOR CLASSES

It is also clear that many of you aren’t ready to come inside yet — and some of you simply miss workout out outdoors! To accommodate you, we will have coached outdoor classes at 6:45 PM on Monday and Wednesday evening. We may look to adjust these times and dates depending on the weather forecast.

The Cove equipment and outdoor space is always available to our athletes during class times and we have already had some groups coordinating to get together via Cove the Club.  This is the power of community!

AM CLASSES

We will have our 5:45 AM classes every day and run a 7 AM class on Monday and Tuesday. These are by far the most attended days and we want to provide for that demand. We are continuing the monitor attendance in the AM — so please make sure you sign into Coachboard so we can make decisions on classes.

COVE FITNESS FOUNDATIONS

We have two people signed up for our Cove Fitness Foundations classes this week and have two more spots open. If you know someone who might be interested in one of these spots just have them email us at info@crossfitcove.com

Here is a link to our full class schedule next week or you can always view it via Wodify.

Ladi killing it on the erg…

METCON

8 Rounds
3 Hang Power Clean
6 Front Rack Lunges
9 Deadlifts

Time Cap: 18 min

Fx: 95/65
P: 115/75
O: 135/95

ACCESSORY

3 rounds
:30 sec situps/:10 sec rest
:30 sec tuckups/:10 sec rest
:30 sec flutter kicks/:10 sec rest

HOME WOD VERSION

Same as written with DBs
Fx: 35/25
P/O: 50/35

Friday, June 26th, 2020

FUTURE PLANNING

We have learned a lot of the past couple of days and we are looking into making some change in our schedule, including the possibility of adding a couple of outdoor coached classes. We are also looking to develop a protocol to allow us to offer sitter coverage for certain classes. Stay tuned.

Power clean couple!

 

 

ACCESSORY

EMOM6
__ HSPU

Fx: 10 Piked Pushup
P: 8 Kipping
O: 8 Strict

METCON

Partner WOD
AMRAP18
One Partner AMRAPing
6 Pushups
10 Pistols (or 16 Air Squats)

Other partner
60 Shoulder Taps from inverted pike position (30 if freestanding)

and then switch stations once the shoulder taps are completed

SOLO HOME VERSION

Keep the accessory the same

MetCon
AMRAP18
50′ HS Walk or 30 shoulder taps
12 Pushups
20 Pistols (or 32 Air Squats)

COVE FITNESS FOUNDATIONS NEXT WEEK

COVE FITNESS FOUNDATIONS 

We have had some interest from a couple of people looking to join our classes (particularly 2 spouses), so we will be running our first set of Cove Fitness Foundations classes. This class will be limited to 4 people and is focused on teaching these new athletes the key movements we see in our classes to ensure they can do them safely and effectively while getting the most out of our program.

The classes will be Monday, Tuesday, and Thursday at 7 PM. The cost of the program is $150 and if that person decides to join the Cove we will apply $100 of that cost to their first month’s membership. If you know anyone who might be interested (we have two spots remaining), email us at info@crossfitcove.com.

METCON

“Everyone takes the L”
33-27-21-15-9-3
Thrusters
Bar Facing Burpees

Time Cap: 28 min

Fx: 75/55
P/O: 95/65

HOME VERSION

Same with DBs

Fx: 25/15
P/O: 35/25