Daily WOD

Sunday, June 28th 2015



Work on that weakness or make up a missed WOD.  Or even make one up on your own!  Come on in for Open Gym — we hope to see you there!


Krystle and Nathan working hard to get overhead…
krystle and nathan

Saturday, June 27th 2015

Just a head’s up we will not be doing a FAMILY WOD tomorrow.  Regular WODs will be at 8, 9, 10 and 11a.  We will resume family classes after the Fourth of July and set a schedule of ‘every other Saturday’. So we hope to see you all tomorrow for a great workout.  And as I’m sure you saw on Facebook and on yesterday’s post we are doing another Foundations series next week on Mon/Tue/Thurs at 6:30p.  Any and all are welcome!
We know the summer is filled with vacations so you can’t always get to the gym. But Andrew and his daughter Alexa show us that you can do anything almost anywhere (including a handstand in Monument Valley!)




Cleans 2/2/2/2/2/2
(same weight across)




Power Cleans
Pull ups
Box Jump Overs
Fitness 95/65 (20/14)
RX 115/75 (24/20)
RX+ 135/95  (24/20)


Maxx knocking out pull ups with ease…
max pullup

Friday, June 26th 2015

 Important announcements:  


Fourth of July &  Free Foundations Classes

Mark your calendars! On July 4th we will be doing a special Hero WOD followed by a potluck cookout. I’m sure everyone already has a busy weekend planned, but hopefully you can squeeze in a good workout and some hang time earlier in the day.  As always, family and friends are more than welcome to WOD and/or chow down after. It will be BYOB. Regarding the food… we will bring the meat and you bring a side!

Next week we are offering FREE foundations classes Monday, Tuesday and Thursday evenings at 6:30pm. We appreciate all of your support and are so thankful that you continue to spread the good word about the Cove – and this is a great opportunity to nudge those friends you’ve been talking to but have been afraid to try.



150 Wall Balls (Every time you switch partners or drop the ball complete 10 burpees as a team)
100 KB Swings (Every time you switch partners or drop the KB complete 10 burpees as a team)
50 Thrusters (Every time you switch partners or drop the bar 10 burpees as a team)
Fitness 14/10 (35/26) (95/65)
RX 20/14 (53/35) (115/75)
RX+ (same as RX)


Meet our newest member Mark getting his ‘keys to the city’ (oh, wait… a PVC pipe)

Thursday, June 25th, 2015

500 M Row
-Rest 5-10 minutes-

400 M Run
21 Unbroken Push Press
400 M Run
18 Unbroken Push Press
400 M Run
15 Unbroken Push Press
Fitness 95/65
RX 115/75
RX+ 135/95
20 Min CAP

Wednesday, June 24th 2015


We’ve got a fun chipper planned for today and since we’ve been heavy on the barbell with squats and cleans the past few days, we are shifting the loads to body weight and kettlebells.

Its also been extremely hot this week. Please make sure you are drinking PLENTY OF WATER and fueling your body with good foods. We should all be drinking more than the 8 glasses recommended a day (in fact, men should consume 13 and women at least 9) but eating foods high in water content can provide the added bonus of fiber, electrolytes and vitamins.

Not only does it replenish lost water, but also electrolytes that allow for better performance. Some good choices include:

Celery: 96 percent water and provides sodium, potassium, magnesium, calcium, phosphorus, iron and zinc

Watermelon: 95 percent water and rich in vitamin C

Bell Peppers: 92 percent water and rich in vitamin C

Cucumbers: 95 percent water and provides calcium, magnesium, sodium and potassium

Strawberries: 92 percent water and rich in potassium


Cantaloupe: 90 percent water and rich in potassium

So drink up! And eat up!



Strict Chin ups 5/5/5/5

(go weighted if BW is easy)


15 Hip extensions after each set of chin ups









100 Double Unders

50 KB Swings

40 Burpees (touch a target)

30 Goblet lunges 


Fitness 35/26

RX 53/35

RX+ 70/53


Congratulations to the newlyweds Mr. and Ms. Jones!


Tuesday, June 23 2015

Today we continue to work on our Clean strength cycle.  Try to maintain all that good form and technique we’ve been working on (open those hips, big shoulder shrug, be patient and don’t bend the arms too early!).  Hopefully the drills we did last week like Clean Pulls and Clean grip deadlifts will help as you go heavy!


Clean 3/3/3/3/3

(same weight across)

10 Ring Push ups between each set



8 Clean and Jerks

40 Sit ups

6 Clean and Jerks

30 Sit ups

4 clean and jerks

20 sit ups 

2 Clean and Jerks

10 Sit ups


Fitness 95/65

RX 135/95

RX+ 155/105


Two tall guys (Daniel and Andrew) lifting heavy things in Friday’s partner WOD…

daniel andrew

Monday, June 22nd 2015

We have a fun week of programming ahead.  Monday will be Front Squats (with a 3 second pause at the bottom) and ‘Running Cindy”. Pause reps are the opposite of ballistic or plyometric training.  Rather than taking advantage of the elastic components of our muscles, pause reps force you to face your challenge with strength and strength alone.

Pausing at the bottom of the repetition allows the elastic energy to dissipate while simultaneously breaking your momentum. There is no stored energy to take advantage of, no kinetic energy to roll with. When you pause, all you’ve got is your muscles to produce the force you need. No tricks, no cheats, just pure strength.

We did a version of running Cindy a few weeks ago, but with a 400M run (vs. a 200M run this time).  Faster sprints with less distance means more time to squeeze rounds in, so move quickly and get after it!


Front Squat with a 3 second Pause




“Running Cindy”

200 M Run

5 Pull ups

10 Push ups

15 Air Squats

20 min AMRAP


-Score = total rounds + reps


Meet our newest members and foundations graduates! Jason (“Jay”) and Rikki…

rikki jay

Sunday, June 21st, 2015

10 AM – 2 PM


For this week we extended open gym times — and we are starting later so Dad can sleep in. If you missed a workout this week or just have some skills you need to work on, this is a great time to get on in.


Here’s a what the aftermath of a tough partner WOD looks like…
steph sara

Saturday, June 20th 2015

AWESOME job on the Friday Partner WOD.  This was a challenging workout to say the least… and we loved the energy and effort that went into it.  WELL DONE!

A final reminder that this Saturday we will be doing another Family WOD at 10am. This will be in lieu of the regular 10am class, but we will have regular WODs for 8, 9 and 11a. We will also have sitter coverage for the 9a class so feel free to come for the 9 with the kiddos and then play for the 10a. It was a blast last week and we hope you will join us (and feel free to bring friends!)

Today we are excited to welcome back deadlifts. As you’ll see we want to avoid the over/under grip for this strength portion. As we finish up our Clean cycle, I’m sure you’ve noticed that we’ve done lots of lifting movements (other than cleans themselves) that will help increase our 1RM clean when we re-test. In this case, the “clean grip” vs the over-under will help us get more comfortable with pulling heavier loads from the ground and build up that grip strength.



Deadlifts (with a clean grip, so no over under)



Couch Stretch between each set, 30 seconds each leg




20 Power Snatches 

40 Air Squats

– 3 Rounds –


Fitness 45/33 (just go below the knee)

RX 75/55

RX+ 75/55 (50 Air Squats) 


**The load should be light and you should move quickly through each round (less than 4 minutes per round)**


Trish working on hard with a heavy KB during Thursday’s WOD…


Friday, June 19th 2015


Friday partner WODs may seem fun, but you may not realize there’s an important secret sauce to the programming. Not only does the accountability to another teammate tend to push you a wee bit harder, it is a very deliberate form of interval conditioning requiring quick bursts of effort followed by brief periods of rest. This allows you to push hard, expend massive amounts of energy in a short period and then recover. They key benefits to this kind of training are both anaerobic AND aerobic.  While there is a method to the madness, the best part about it them is that they do feel “fun”! Who knew?!

Here are some of the key benefits that we get from this kind of workout:

Increased endurance.

Studies show that the short, high intensity workouts, mixed with rest periods may rapidly increase endurance. This increase should improve your performance in most workouts, especially those involving a lot of cardio exercises like rowing and running. In fact, Police training programs in Florida have found that CrossFit produced better distance run times than prior programs comprised largely of distance runs.

Increased muscle strength and toning.

Interval training can be vital in increasing strength and muscle tone. Including it into any standard strength routine can actually increase the speed of muscle development.

Faster metabolism. 

Ahh, the famous “after burn”! The increase of post-exercise oxygen consumption means you should metabolize your food a lot faster.

Good for your heart.

Interval training can reduce your resting pulse rate. This means less strain on your heart and an increase in your overall health.

Increases your overall well-being.

Interval training can lower cholesterol levels, blood pressure, reduce the chance of osteoporosis and increasing your immune system. It can also help you sleep better, improve the appearance of your skin and increase the level of endorphins flowing through your body.

So, given all of this… we hope to see you ALL at the partner WOD Friday!




800 M Run  (200 m Relay)

50 Strict Pull ups

75 Front Squats

100 Push Press

75 Front Squats

50 Kipping Pull ups

800 M Run (200 m Relay) 


Fitness 75/55

RX 95/65

RX+ 115/75


Note: This should be a lighter weight. Each partner should be able to do 10+ reps of each movement so scale accordingly! 



And if you’re not sold on partner WODs already… there’s also the fact that it is FRIDAY and you can chill with your partner (or make some new friends!) afterwards…

 beer crew