Daily WOD

Sunday, April 5th 2015

OPEN GYM 10a-Noon

Reminder that we have modified Open Gym schedule from 10a-Noon on Sunday.  Open Gym is a great time to come in and work on your weaknesses or things you’ve put on the Goal Wall.  Much of what we do is a SKILL.  Meaning, it takes practice and effort outside of class.  Charles is a great example of how ‘extra time’ matters (even if its just a few minutes before or after class).  In today’s workout (which included three rounds of 50 Double Unders, he gave it a go.  He’s been working on them over the last few weeks and he knocked it out of the park. We couldn’t be more impressed!

Saturday, March 4th, 2015

Reminder:  Family WOD is at 10am Saturday.  There is NO regular 10am WOD.  The Family workout will be a modified WOD where you will work out WITH your child.  We promise you’ll get in a good sweat AND you’ll be teaching the lesson that fitness can and should be FUN!  Its best for ages 5+ but if you have a good listener and active child, feel free to bring them along!

Open Gym is from 10a – Noon on Sunday.  Come on in and burn off that chocolate or ham!

Saturday’s WOD will be another shoulder burner, so if you’ve been doing a lot of overhead this week, feel free to modify with front squats (or other)!  Just talk to the coach and we’ll find something that challenges you but keeps your shoulders in check.



21 Thrusters
30 Sit ups
50 Double Unders
Rest 1 Minute
18 Thrusters
30 Sit ups
50 Double Unders
Rest 1 Minute
15 Thrusters
30 Sit ups
50 Double Unders


Fitness 75/55
RX 95/65
RX+ 105/70


Phil, Chris and Katie monkeying around on the ropes….

Friday, April 3rd 2015





We strive to be open every day — even with all the snow days this year we didn’t close once! We also believe that holidays are often times when people want to work out MOST.  You know something to offset the chocolates and candies most of us will consume at some point this weekend.  So we WILL be open this Sunday, but with modified hours of 10a-Noon.  



We will have special sitter coverage at 9:30a FRIDAY!  Hopefully you can take advantage of it as the kiddos are wrapping up Spring Break.  And be sure to tell your friends with kids to come in for a FREE WOD with FREE BABYSITTING!

And Saturday’s 10am WOD is being replaced by our FAMILY WOD.  Regular WODS will be held at 8a, 9a and 11a!



Push Jerk 5/5/5/5/5
(Build up in load)
Between each set 5 I’s 5 Y’s 5 T’s



3 Clean and Jerks
12 Box Jumps
8 min AMRAP
Fitness 105/70 (20/14)
RX 155/105 (24/20)
RX+ 175/115


Congratulations to our foundations graduates!
Jason, Cha Dae, Divya, Shyam, Julie, and Alyssa.



Thursday, April 2nd 2015

Each month we will feature an athlete that embraces the difficult feat of changing their lives for the better.  We all come with our own set of challenges — whether it is work, family, or just a seemingly endless ‘to do’ list. Getting fit, making yourself a priority and finding that balance is hard work. And it is important to celebrate our victories and find inspiration in those who take on these challenges head first. As someone who embodies all of these characteristics, we are proud to introduce Irina as our first athlete of the month.




IMG_0044 - Version 2Tell us a little bit about yourself… 

I was born in Russia and moved to Colorado with my family when I was 13. I moved to DC in 2002 to pursue a graduate degree in International Peace and Conflict Resolution and finally settled in Columbia nine years ago.  I’ve always enjoyed fitness classes, but I really fell in love with exercising when I went to my first Krav Maga class in 2004. I moved up quickly and enjoyed the benefits (both self-defense and the fitness) but I continued to feel that there was something lacking in my exercise routine. I tried CrossFit when my Krav Maga studio started offering CrossFit classes and immediately began to see changes that I was really excited about. I continued to practice Krav Maga for self-defense, but CrossFit became my primary source of fitness. Life and injury caused me to leave my previous gym and take a break from CrossFit. Fortunately for me, Marina and Brian opened up the Cove. Now with a family (and a rambunctious 3 and a half year-old), and a job in DC, CrossFit at the Cove is the ideal solution in my life to get the exercise I need in the short amount of free time I have.


What has changed since starting CrossFit?
I’m in best shape of my life (smallest/thinnest, strongest, fittest) without ever being bored with my workouts. Since I don’t have to spend hours at the gym, I am able to find that balance between family, work, and fitness. I also learned to embrace paleo eating (I don’t want call it a diet as I see it as a way of eating rather than the traditional view of a diet) to help me lead a more healthier lifestyle and help me recover better after those heavy WODs. 
How has CrossFit affected your life outside the gym?
CrossFit has helped reduce my stress and cope with the demands of my work and life, and I have a lot more energy. Also my achievements in CrossFit inspire my achievements in other aspects of my life. Every time I PR on a workout or on a lift, or achieve my next CrossFit goal, the excitement of my accomplishment carries over into the rest of the day and gives me the extra spark.


What do you enjoy about The Cove?
I know it might sound cliché, but I feel like was really able to find a home away from home, my “happy place” at the Cove. I think everything just came together. The extended schedule availability really gives me the opportunity to train every day of the week and work on my technique during open gym. I can come in at 5:30 am, get my workout in and be at work in DC on time. The support from my fellow students and the coaches is incredible. The morning crew and their energy pushes me to work harder during the workout, Chris always keeps me honest about the integrity of my movements and always goes out of his way to help me get better with my technique, and Brian and Marina always make me feel so welcome and do everything possible to make it easy to be a mom, a wife, and be an athlete. I also love the kiddie cove, the babysitting services, and the family friendly environment.


Favorite movement? And why?
 IMG_0057Olympic lifts. While I really enjoy most of the barbell workouts, the complexity and intricacy of the snatch and clean & jerk make it so rewarding when your body is finally starting to get it. I also really like burpees – crazy, I know. They have just always been pretty easy for me.


Least favorite movement? And why?
IMG_0307Wall ball and rowing. I’m short…I know I know, that shouldn’t be my excuse, but the fact is that I literally almost have to jump every time I throw the ball to reach that target, and I’m so much slower at rowing than most people that it’s just very difficult to enjoy those movements.


Any advice for people who are just getting started at The Cove?
Go at your own pace but don’t be afraid to challenge yourself. Push your comfort zone a little each time and remember to have fun. Be patient, but don’t ever sell yourself short. It may take you a year to start stringing your double unders or two years to get your first unassisted pull-up (that was me), but you will be able to master them if you keep working at them. CrossFit is all about you and everyone here at the Cove is really supportive and committed to helping you succeed at whatever your goals may be.



Rope Climbs 
**After each climb spend 30-60 seconds in the keg drill**
Note: This is our first time doing rope climbs in a workout.  Please wear high socks or long athletic pants that cover your lower leg to avoid irritation.  With proper form it can be avoided, but for beginners there can be some friction with the rope!



400 M Run
21 KB Swings
12 Pull ups
3 Rounds
Fitness 35/26
RX and RX+ 53/35
This should be a sprint!


Wednesday, April 1st

“Shirtless Wednesday”
30 Muscle Ups
10K Row
100M Handstand Walk
-For Time-
No Scaling Allowed


While someday this might be a reality for some of us (Coach Luke)…APRIL FOOL’S!!!! Sorry… couldn’t help it.  But we really do have a fun WOD planned!



3 Power Snatch EMOM for 8 minutes



21 Calorie Row
12 Overhead Squats
3 Rounds for Time
Fitness 95/65
RX 105/70
RX+ 115/75


Some of the men of 15.5!  Looks like Eric dressed for “shirtless Wednesday” a few days too early…



Tuesday, March 31st, 2015

We have been eager to pilot a ‘Family CrossFit’ program at the Cove. Think of it as CrossFit Kids meets our Daily WOD — where parents can work out WITH their child. Sometimes it is about sharing reps like a Partner WOD, sometimes the child is the weight implement (a five year old instead of a barbell) but we promise that not only will you get a great workout in, it’s quality time spent where your child will see how fun it is to exercise. We’ve done this many times at our bootcamp and its always one of the most fun classes. If you could let us know if you want to come, it will help with planning. But no RSVP required!
IMG_1548 - Version 2Like our Crossfit classes for adults, our typical classes will include group warm ups (i.e. follow the leader), a WOD (workout of the day) and cool down. We also add a fun game as a ‘finisher’ to the session (like dodge ball or team relays). This class is designed for children ages 5 – 10 (ideally one child to one parent), but if you feel your child can handle direction and might enjoy it (and you can handle two), we can expand that age window. But please use your judgement during the workout and bow out if you need to!
This will be INSTEAD of the regular 10am class. 8am, 9am (with sitter coverage) and 11am will be the regular WOD times. If you’re feeling really ambitious, come take the 9a class with kid coverage and then hit the Family WOD!


5 chin ups with a 3 second pause above the bar on each rep
10 Banded pull aparts
5 Rounds



3 Burpees
6 KB Swing
9 Air Squats
10 Rounds
Fitness 26/35
RX 35/53
RX+ 53/70


One of the best shots from 15.5. Our very own Coach Chris showing great lockout overhead!


franey cove

Monday, March 30th 2015

We are excited to share news that along with our membership growth, our coaching staff is growing too!  You may have seen this face around the gym (a lot) or on the Wodify Whiteboard, but we are thrilled to announce that Eric Seifert is now “Coach Eric”.  We’ll have his full bio up on the site soon, but he’s a longtime coach, elite college athlete (and still playing lacrosse for high level club teams), competitive CrossFitter and now a CF L1 Trainer.  So if you haven’t met him yet, you will SOON.  He’ll be on boarding and co-coaching classes starting this week!

So happy to have Coach Eric at the Cove!  


 Sharing some wisdom with Sean at 15.5… 

coach eric1


Enough about Eric… let’s get to Monday’s business!


Deadlift 5/5/5/5/5
(stay in control of the bar for each set of 5)



30 Double Unders
10 Hanging Power Cleans
5 Push Press
10 min AMRAP
Fitness 95/65 (60 singles)
RX 115/75
RX+ 135/95
This should be a load that you can move the whole 10 minutes. 
Keep the weight moderate.

Sunday, March 29th, 2015


Did you miss a workout this week and want to try it? Was 15.5 super easy and you want to redo it?  Are you obsessed with double unders and want to practice?  Open Gym is tomorrow from 9 to noon.  Come on in!

We always stress good form and it all starts with how you address the bar.  Katie consistently approaches the bar with with her body in a great position and ready for a strong first pull!


katie address bar


Saturday, March 28th, 2015

While we might be thankful that the Open has ended, I’m sure some of us are sadistically looking forward to next year!  For me it exposed the things that I need to work on and highlighted the areas in my fitness where I have grown. One year from now the Open will return and I know that, as a gym collectively, we will have made great strides as athletes (yes, we are all athletes!) and as people. That personal growth part is real — these workouts test your mental resolve as much as the physical AND makes us better at tackling the challenges of everyday life. 

For those that missed our Friday Night Lights get-togethers, be aware that we will still be doing many gym-wide activities — especially as the weather is improving. Spring is here… summer is coming and it’s going to FUN at the Cove!



1 Power Clean + 1 Front Squat + 1 Squat Clean
(between each set do 10 ring rows)




15 Box Jumps
25 Front Squats
15 Box Jumps
25 Push Press
15 Box Jumps
25 Cleans
15 Box Jumps
Fitness 75/55
RX 95/65
RX+ 115/75


The 5:30 class is so in synch with each other they wore the same color. Go purple!
purple class

Friday, March 27th, 2015

 We are both excited and saddened  for our final CrossFit Open workout this Friday at 6:30 PM.  We will be blowing it out with drinks and finger food afterwards and later in the evening the plan is to go to Delia Foley’s in Baltimore for a CrossFit Party. Let’s finish out the Open season with a bang!




For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#


For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#