Daily WOD

Monday, March 9th 2015

Monday we will continue to work on the Back Squat but using a lighter load.  We really want to focus on perfecting the movement! 



Back Squat 5/5/5/5/5
(50-60% of 1 RM)
**If you do not know 1 RM then make it something light.  Go slow and move through the full range of motion.  We re-test 1 rep max next Monday!
Between each set open hips on a box for 30 seconds


15 Deadlifts
75 Double Unders
3 Rounds
-For Time-
15 min Cap
Fitness (135/95) 150 Singles
RX 225/155
RX+ 255/165


If you haven’t tested your 15.2 or want a re-do remember scores need to be in by 8P Monday EST.

Only THEN can you pop the vino …

sara wine

Sunday, March 8th, 2015


9 PM to Noon
Did you miss a workout this week you would like to try?
Did you want to work on some mobility and foam roll?
Did you miss the CrossFit Open workout on Friday night?
Come to open gym and get it in!


Chris pushing hard through overhead squats in 15.2…


The calm before the storm…


Saturday, March 7th, 2015

For today’s “STRENGTH WOD” we will be doing an EMOM which stands for “Every Minute On the Minute”.  For this particular workout you will do 2 Clean and Jerks at the start of every minute. Once you have completed your two C&J’s you can rest for the remaining time until the top of the next minute. We will repeat this cycle for a total of 8 minutes. These are great for training strength but also technique.


If yesterday’s CrossFit Open workout (and post party) wore you out and you really wanted to do today’s WOD (it’s kind of awesome) remember you can come in and make it up when we have open gym on Sunday from 9a to 12noon.


2 Clean and Jerk 
EMOM for 8 minutes


50 Double Unders 
10 Power Cleans 
2 Rounds 
Rest 3 Minutes 
50 Double unders 
10 Shoulder To Overhead 
2 rounds 


Fitness 100 Singles 95/65
RX 135/95
RX+ 155/105
15 Min Cap


Welcome our two newest members, Phil and Martine!


 Martine and Phil


Friday, March 6th 2015

We’ve been talking about it all week and the anticipating is building.  Our second gym-wide “Friday Night Lights” CrossFit Open workout starts at 7:30 PM. All are invited to come do the workout, judge and/or cheer — or just have a beer.  Last Friday was a blast and we hope to dial up it more tomorrow!

This year’s open is unique in that they are now offering a scaled and RX workout. Which one is right for you? Only you can answer that question. If you will be psyched getting a round of toes-to-bar or your first 115 pound snatch then maybe RX would have been a good choice last week. If you wanted to push yourself hard and see how you stacked in the scaled division that is a great choice. The point is that you can’t lose with either one, just enjoy the workout, push hard and support each other.

The workout will be released tonight at 8:30ish (you can see the announcement at games.crossfit.com live at 8p), so come back to the Daily WOD shortly to see what is in store for tomorrow!


 CrossFit Games 15.2 Open Workout

For as long as possible for RX:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups



For as long as possible for Scaled:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 / 45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (65 / 45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups




Sara just seems to love the Open 15.1 workout.  What will she think of 15.2?!

sara hanging

Thursday, March 5th 2015

101 Class (Foundations) will be held at 6:30 THURSDAY NIGHT.  Bring a friend or come and refine your movements!
And a reminder that we will be doing the Open Workout 15.2 at 7:30p FRIDAY.  Even if you’re not participating to come cheer, judge or have a beer!


Back Squats 3/3/3/3/3
Same weight across 



30 Air Squats 
20 Sit ups 
1 Cove Suicide 
5 Rounds for Time
20 min CAP


Eric pushing through round three of Fight Gone Bad…

eric fight gone bad

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…