Daily WOD

Wednesday, March 4th 2015

Fight Gone Bad is one of the most famous benchmark CrossFit WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest to train some of the best MMA fighters in the world. It was named by BJ Penn, a professional mixed martial artist, who remarked that it was like a “fight gone bad” when asked how it compared to a real fight.  It is a fun and challenging workout (and of course we can scale any/every movement) so come with an open mind and ready to work!



1 min Wall Ball
1 min SDHP (sumo deadlift high pull)
1 min Box Jumps
1 min Push Press
1 min Row (calories)
1 min rest
3 Rounds
Score = Total Reps
75/55 Barbell
20″ Box
20lb/14lb Wallball
(for all levels)


Charles working his front rack position during front squats…
charles front rack

Tuesday, March 3rd 2015

A reminder that a new cycle of 101/Foundations classes starts TUESDAY NIGHT at 5:30.  We hope to see you there (and bring a friend if you want… we are still offering a FREE FIRST WEEK!)


The second workout for the Open (15.2) will be held at 7:30p this FRIDAY NIGHT!  Now that you’ve gotten a taste for the competition and felt the amazing energy and support from your fellow athletes, we hope to really grow this event.  There will be beer and snacks afterward too.  Even if you’re not competing, come join us to cheer on your fellow athletes, be a judge or just have a beer! 15.2 will also be the WOD all day on Friday so those who are not participating in the Open will still get to do the workout.  And if you are doing the Open but can’t do Friday night, we can judge you at any time before Monday at 8p.



 10 Hip Extensions 
Max Unbroken Double unders
Shoulder Distraction Stretch
4 Rounds 

 Matt Chan demonstrates a hip extension


4 Burpees  
8 Pull Ups 
12 KB Swings 
10 Min AMRAP


Fitness (ring row or jumping pull ups) 26/35 
RX 53/35
RX+53/35 chest to bar 


 Stephanie and Larry during their 15.1 ‘redo’ (both crushed their previous scores!)…IMG_2786 IMG_3247


Monday, March 2nd 2015

We continue our back squat cycle to gear up testing our 1 rep max next week, so hang tight… this is our last week of heavy back squats. 


For the WOD really focus on your front rack position for the front squats and keep that chest up! With only two shifts on the rower, this should be a sprint — so work quickly through the row to get back to the bar as quickly as possible.
We will be starting another round of CrossFit 101 classes. If you or someone you know might be interested in taking this class email us at info@CrossFitCove.com. Although free February has come to a close, new athletes can still take advantage of our one week free trial and be a part of these classes.


Tuesday (3/3): 5:30p

Thursday (3/5): 5:30p

Friday (3/6): 5:30p


Back Squats
(Same weight across)



21 Front Squats
500 m row
15 Front Squats
500 m row
9 Front Squats
-for time-
Fitness 95/65
RX 135/95
RX+ 165/110


 Jim gearing up for a strong first pull on his Squat Clean…IMG_3242

Sunday, March 1 2015


Come on in and work on a weakness or get your mobility on!  We’ll be open from 9a to noon!

For those of you who have signed up for the 2015 Open and have not yet done the workout, we will be there to judge you and record the score.  Scores need to be submitted by Monday afternoon, so it might be a great way to make your Sunday a FUNDAY. 

Thanks to everyone who has signed up for memberships already.  We feel so lucky to have you in the community and excited for this journey together.  As a reminder, if you want to join but haven’t signup up yet, please do so at Founder’s Rate Sign Up.

Our newest 101 graduates!  Be sure to welcome Terry, Mark and Mary when you see them at the box…

mary hubby terry 101

Saturday, February 28th 2015

Congrats to all who participated in the Open workout 15.1. It was exciting to see you push yourselves and set so many PRs. Hard to imagine that some of you have only been at this for three weeks — can’t wait to see the improvements made by the final workout in 5 weeks!

As you see by the date of this post, FREE February is coming to a close.  If you want to join but haven’t signup up yet, please do so at Founder’s Rate Sign Up.

And remember, if you have any friends who are interested, please let them know  about us and have them sign up for a Free Trial.  For every friend who signs up and stays at least three months, you will receive $5 off your membership rates FOREVER.  Bring in a friend who stays, your rate is $125.  Bring in 5, your rate is $105.  You’ll rates will only DECREASE… never INCREASE!


Back Squat 7/7/7/7/7
(Same weight across)


7 Squat Cleans
21 Double Unders
5 Rounds
Fitness (95/65) (50 Singles)
RX (115/75)
RX+ (135/95)


Stephanie looking super strong on the hanging knee raises in 15.1…



We hope everyone can join us at 7:30p tomorrow for our first CrossFit Open workout.  We’ll have beer and snacks post-WOD if you want to stick around!

We’ve also had a lot of new faces in the gym over the past week.  To get everyone on-boarded safely we are going to offer another CrossFit 101 series next week:

Tuesday (3/3): 5:30p

Thursday (3/5): 5:30p

Friday (3/6): 5:30p

If you have any friends who are interested, please let them know and have them sign up for a free trial.  While free February is winding down, anyone can come in for a free week at any time!


Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap


Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed



Luke and Mike making Toes To Bar look easy…
 toes to bar

Thursday, February 26th 2015


The 2015 Open begins Thursday, Feb. 26th.  Every Thursday at 8pm, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.  It’s amazing to see!  We will also post the workout immediately after it is announced as it will be the WOD for EVERYONE for Friday classes (even if you’re not signed up for the Games).

For those who did sign up, we are doing a big group workout on FRIDAY NIGHT AT 7:30 followed by some post WOD beverages.  Even if you’re not competing, we’d still love you to come!  And if you can’t make it, we will work with you to find a time to get the workout done and your score submitted.

Each week for five weeks, we will continue learn the workout on Thursdays at 8p and the hard deadline for score submissions is 8 p.m. EST the following Monday.  Here’s a snapshot of when workouts must be completed (note 15.1 = 2015 Open, workout #1, 15.2 = 2015 Open, workout #2, etc, etc.)

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30


Sign up at games.crossfit.com





Strict Press
(Build up in weight)
Between each set, hit 5 Heavy KB Swings



500 M Row
25 Pull Ups
25 KB Swings
2 Rounds
20 Min Cap
Fitness 35/26
RX 53/35
RX+ 53/35 (Chest to Bar)


A new kind of couples’ therapy… WALLBALLS!!!


couple wall balls

Wednesday, February 25th 2015

Tomorrow we will be working on Toes-To-Bar (T2B) during the skill section.  Like many things we do, remember this IS a skill.  We will take all of our recent kipping practice and apply it to getting our toes up to hit the bar.  We will also have several scaling options that will be great progression movements to help you get them.
All of these bar movements can be tough on your hands and we want to avoid your skin ripping at all cost.  There are basically two qualities that make your hands susceptible to ripping. Your chances increase a lot if you’ve got either a) soft hands with little or no callus build-up (like most who are new to CrossFit) or b) too much callus buildup that makes bumps or ridges on the surface of your hands that create friction against the bar.  We will help you work on good grip position to minimize risk, but there is a lot you can do to protect your hands on your own.  
For those of you with softer hands, there are several ways to protect them during the workout.  One popular way is using tape — here is an easy step by step that should help your hands as you develop grip strength and your skin develops for the demands you are placing on them.
grips taping handsgripstaping hands
Another way is wearing gloves or grips.  Many CrossFitters swear by these (inspired by gymnast grips used for rings and uneven/parallel bars)


And last, but certainly not least, tending to your callouses (once they develop) is THE most important thing. While this guy isn’t the most inspiring, the steps he takes to manage his callouses is spot on.  All the items he’s using can be found at the drug store and aren’t more than a few dollars each.  Most of you won’t need the callous razor (which he shows first), but over time you might!:


10  Kipping Toes to Bar/Knees to elbows
Open Hips on a Box
4 Rounds



40 Sit ups
15 Hanging Power clean
40 Box jumps 
15 Hanging Power clean
40 Sit ups
15 Hanging Power clean
Fitness 95/65 (20/14)
RX 135/95 (24/20)
RX+ 155/105 (40 t2b for final 40 situps)


 Eric and Coach Chris working the snatch from the hang…
 eric and chris big

Tuesday, February 24th, 2015



After talking to many of our members we have decided to move our gym-wide CrossFit Open Workouts to 7:30 PM on Fridays. There’s nothing like working together as a big group, cheering each other on to get you through that last rep!  We will have some beers on hand for those who want an “After Open” beverage.  Come be part of an amazing experience.  We promise, it will be fun for EVERYONE!!!
If you haven’t been able to come in or the cold is keeping you away, there’s still time left to try out the COVE for free!  And to all of you who have come in to try it out already, now its time to bring in friends to show them how much you’ve learned and accomplished in just a few short weeks.  You can explain all of the crazy things you are doing to entice them, but there’s nothing like getting someone to come in and try it for themselves.  As always, we appreciate all the support and are excited for what’s to come.
Tomorrow we will continue our back squat cycle (go heavy — each set of three should be the same challenging weight) and the WOD is representative of some things we will probably see in the CrossFit Open (and if you haven’t signed up already, please do!).  



Back Squat
(same weight across)


18 Wall Balls
10 Burpees (touch a target)
5 Rounds
18 min CAP
Fitness 14/10
RX 20/14
RX + 20/14 (Wall Balls must be unbroken)


Daniel with a soft landing



Monday, February 23rd, 2015

Today’s WOD  (workout of the day) will be 13.2. This was the second workout in the 2013 CrossFit Open. It should give you a taste of what the workouts might look like this year.

There are three days left to sign up for the CrossFit Open. Don’t miss out on the fun (seriously it’s fun) We will be doing open workouts on Saturday’s at 11 AM but for those that cannot make it we will provide a coach that can judge your workout for you at another time and date that week.

Sign up at games.crossfit.com


Shoulder to Overhead

(Bar starts on the ground)


CrossFit Open Workout 13.2
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps
10 min AMRAP


Fitness 95/65 (20/14)
RX 115/75 (24/20)
RX+ Same


Box jumps can be a hair raising experience