Daily WOD

Monday January 12, 2015

Strength WOD

3 Front Squats OTMEM
(On The Minute Every Minute)



5 Power Cleans
7 Front Squats
9 Burpees over the Bar
5 Rounds
 (17 minute time cap)


Fitness (95/65)
RX (135/95)
RX+ (155/105)


 Liz Powell of Patriot Crossfit front squat workout

Saturday January 10, 2015

Partner WOD


50 Calorie Row
 100 Medicine Ball Cleans
Rest 2 Minutes


50 Calorie Row
50 Burpees

Rest 2 Minutes


50 Calorie Row

100 Sit ups

Both partners work at the same time and switch movements whenever they want to,  both partners rest as well

Friday January 9th, 2015

Skill WOD

15 Minutes to work on Squat Snatch
(work on form and technique not load)



10 Power Snatches
30 Walking Lunges
5 Rounds
Fitness (75/55)
RX (95/65)
RX+ (115/75)


US Olympian Chad Vaughn Snatching 285 with relative ease!


Thursday January 8th, 2015


Strength WOD

Deadlift 5/5/5/5/5


** between each set 10 ring push ups **


500 meter row x 3

** Rest 3 minutes between efforts **


Score = Slowest Time

tour our facilities


Wednesday January 7th, 2015

Strength WOD

Push Jerk 3/3/3/3/3



7 Hang Cleans
14 Box Jumps
7 Rounds
Fitness (115/75) (20/14)
RX (135/95) (24/20)
RX+ (165/110) (24/20)

Coach Franey with the gun show!

Coach Franey with the gun show!


Tuesday January 6th, 2015

Skill WOD

30 Seconds of GHD Sit ups
5 Strict Toes to Bar



50 Wall Balls
25 KB Swings
15 Pull ups
3 Rounds
Fitness (14/10) (44/26)
RX (20/14) (53/35)
RX+ (20/14) (70/53)


Synchronized pull ups

Synchronized pull ups

Monday January 5th, 2015

In an effort to prepare everyone for the opening of the Cove, we are releasing sample workouts every day until our open.  There are three levels of programming for each workout: Fitness, RX, RX+.  Fitness will be for people who are either new to CrossFit or do not have a desire to be competitive.  It will give a good scaling option, while still maintaining a high level of fitness.  RX is the prescribed weight that makes the workout most effective for some of the strongest and fastest athletes in our gym.   It is not something everyone needs to shoot for as it should be challenging for even a very good athlete.  RX+ is for people who are looking to compete in CrossFit competitions inside or outside the Cove.  It will present a challenge that is meant to prepare people for a high level of competition.  These options are designed as guidelines (not as rules!) as everyone should scale to what’s best for YOUR INDIVIDUAL level of fitness — and our job is to help you do just that!


Squat Clean 3/3/3/3/3



3 Front Squats

3 Burpees over the bar

6 Front squats

6 Burpees over the bar

10 min AMRAP (As many reps as possible)

Fitness (95/65)

RX (105/70)

RX + (135/95)


Sample Workouts

We are excited to program for real in January, but for now here is a sample of what you might expect at the Cove. The goals of our head coach and programmer, Geo Rockwell, is to keep each workout varied, challenging (but scalable), creative and fun!



Strength WOD


Back Squats 5/5/5/5/5

(same weight across)




1000 M row

30 Thrusters

50 Pull ups

-For Time-

75/55, Banded Pull ups






Skill WOD


Max GHD sit ups in 30 seconds

Max High box jumps in 30 seconds

Level 1: Challenge yourself with a high jump

RX: 30/24 RX+: 40/30


25 KB Swings

20 Power Snatches

15 Burpees

3 Rounds

Level 1: 26/35, 75/55 RX: 53/35, 95/65

RX+: 70/53, 115/75




Strength WOD

Split Jerk 3/3/3/3

(progress up in weight)



1 minute of Front Squats

1 minute of Shoulder to Overhead

2 minutes of Front Squats

2 minutes of S2OH

3 minutes of FS

3 minutes of S2OH

Score = Total reps


Level 1: 105/70 RX: 115/75 RX+: 135/95



December 8th

We are planning in opening in early January, but look for us to post some workouts soon so you can get a taste of our programming