Daily WOD

Friday, February 13th, 2015

 We continue our back squat cycle today but move the reps down to five per set. Lets dial up the weights.

We are looking for full sets of five in today’s strength wod. if you fail at four reps lower the weight and try again for your next set of five. We want to record only your top 5 rep set.


Back squat
(same weight across for RX, build up in load for beginners)



7 Hanging Power Cleans
Air squats
7 rounds

Fitness (75/55) (10 Air Squats)
RX (135/95) (21 Air Squats)
RX+ ( 155/105) (21 Air Squats)

Chrissy and Holly showing great depth with their back squats.



Thursday, February 12th, 2015

Today is our third foundations class at 6:30 PM. if you missed it last week this is your chance to make it up.

A cool video of Dan Baily(Elite CrossFitter) and Dave Castro (Programmer of the CrossFit Games) with a little Super Bowl bet. Exercise should be fun and enjoyed with friends.

Push Press


1 Minute at each station
Push press
Box jumps 
Sit ups 
Ring Rows/Pull ups
Rest 1 minute
3 Rounds
Score = total reps
Fitness 75/55/ Ring Rows
RX 95/65/ Pull ups
RX+ 115/75/ Pull ups


 Adi rocking a great front rack position


Wednesday, February 10th, 2015

We will be continuing on our back squat program today. Look to add a little more weight to the bar compared to last time. Don’t remember what you lifted last week? It should be in Wodify and it’s something you can find easily on the Wodify phone app.


Are you addicted to the daily wod? Do you check the site at 8 PM everyday excited to see what tomorrow’s challenge will be? Don’t worry that is actually “normal” behavior or at least us coaches thing it is normal.




Back squat 
(Same weight across for RX. Build up to a heavy 7 rep for new lifters) 


15 Wall balls
30 Double Unders
10 min AMRAP (as many rep as possible)
Fitness 14/10 (60 singles)
RX 20/14
RX+ 20/14 (unbroken doubles)


Chris showing great posture with his double unders




Yesterday’s wod was a heck of a test. Great job by everyone


Tuesday, February 10th, 2015

We had an exciting day yesterday as Sam, Wes, Tony, and Chris got their first kipping pull ups. We will continue to work on this skill (it is a skill) throughout the month and I am sure we will see more people getting their first pull up!


Today we are doing our first mobility wod which is a crucial part of our fitness program. Mobility is a key to not only injury prevention but athletic performance. The stretches will be doing today will prepare our hips for the demands of rowing and kettlebell swings.




1 min Couch Stretch
1 min Open hips on a box (use a box to do the pigeon pose stretch)
2 Rounds



In Two minutes
250 M Row
Max KB Swings
Rest 1 minute
6 Rounds
Score = Total KB swings
Fitness 35/26
RX 53/35
RX+ 70/53


What do the guys do after a wod for extra credit? Get their bench on of course


Some guys can’t even control their excitement

Monday February 9th, 2015

We know some CrossFit terms can be confusing to those new to the program. Check out our CrossFit to English to Dictionary for a quick and easy translation guide!


We are moving our 9 AM class to 9:30 AM to better accommodate Howard County’s school schedule.  So come on in after you drop the kiddos off.


Here is this week’s schedule CrossFit1 01

  • Class A Monday @ 6:30 PM (squats and presses)
  • Class B Wednesday @6:30 PM (hang cleans, deadlifts, and pull ups)
  • Class C Thursday @6:30 PM (power cleans and snatches)




10 minutes of Kipping Pull Ups practice


If you have pull ups down then get in three max effort sets.
RX+ Chest to Bar Pull Ups



Tabata Air Squats
Rest 1 minute
Tabata Push ups
Rest 1 minute
Tabata Sit ups
Score Each Tabata Separately
Air Squats = 116
Push ups = 56
Sit ups= 80


Our graduates from this weekend’s CrossFit 101 classes. Welcome Sean, Jen, Elliot…


and Cheryl. Total ham or completely exhausted?


Sunday, February 8th, 2015

Open Gym

9 AM to Noon

Thank you for an amazing first week at the Cove!  We have loved working with each and every one of you and we feel lucky that you walked through our front (or side!) doors.  We appreciate your patience with the facility renovations and hope you can envision what it will be SOON.   Seeing first-timers fall in love with CrossFit already and watching the veterans breaking in the equipment has made us so happy.  We couldn’t have asked for a  better week with a more awesome group.

In the CrossFit spirit of using data to track progress and growth, here’s what WE learned from Wodify this week!

We’ve had 97 athletes work out at the Cove over 38 classes.  We had 9 athletes take 101 Classes.  And three have completed all three.

We’ve had hot water for 4 days.  Heat in the bathrooms for 1.  And thankfully, coffee every single morning.

We appreciate you all more than you know.

Have a great Sunday off… Or come on in for open gym and play around.



The calm before the storm of our killer Saturday partner workout


Saturday, February 6th, 2015

For the 11 AM class we will be offering a special partner workout. Anyone is welcome to join.


Strength WOD

 Deadlift 5/5/4/4/3


Hold on to the bar for every rep, good form on the descent as just as important on the ascent



10 Pull ups
20 Sit ups
30 Walking Goblet Lunges
3 Rounds
17 Minute Time Cap
Fitness (35/26)
RX (53/35)
RX+ (70/53) (Toes to Bar)


Wall Balls are hard!


Friday, January 5th, 2015


Great start to our back squat cycle today. I saw some great improvements in everyone’s depth and technique and excited to see how much we improve over the next couple of weeks.

We have a very active 5:30 AM crew and we think they need coffee. Did you know we brew a fresh pot every morning?

We have our final CrossFit 101 class tonight at 5:30. It’s great for all those new to CrossFit or those that might need a refresher on differnt movements. Saturday we are offering all three classes

Class A (squats and pressing) 12:30

Class B (Deadlifts, cleans, and pull ups) 1:15

Class C (Snatches) 2:00

Skill WOD


A1) 10 Strict Leg Raises or Toes to Bar
B1) 10 Ring Rows



6 Hanging Power Snatches
9 Box Jumps
15 Hand Release Push ups


10 Minute AMRAP


Fitness (95/65)
RX (115/75)
RX+ (135/95)


Eric going heavy and deep with his squats.


Thursday, February 5th, 2015


    • Love the energy we are seeing with our classes. These workouts are very challenging but we find that we can reach levels we never knew possible with the support and energy of those around us. It is the special sauce.


    • Part of this months programming with be a back squat cycle. We will be focusing on perfecting our technique and strength levels with the foundation movement of CrossFit.


  • Tonight is Foundations Class B at 5:30 PM. If you missed Class A you can still take Foundations Class B. We will be focusing on the techniques to deadlift, clean, and do pull ups.


Strength WOD


Back Squat 7/7/7/7/7
Same weight across



25 Wall Balls
15 Burpees
4 Rounds


For Time


Fitness (14/10)
RX (20/14)
RX+ (20/14)

 Tuesday’s CrossFit 101 class working hard with wall balls.


Wednesday, February 4th, 2014

Skill WOD

A1) 1 Hip extensions 10/10/10/10
A2) High box jumps 5/5/5/5/5



1000 row
50 KB Swings
40 Pull ups



Fitness (26/35)
RX (53/35)
RX+ (70/53)