Daily WOD

YOGA AND KIDS VIDEO

A WELCOME REST DAY

Enjoy your rest day with some restorative yoga with Coach Katie F. Coach Katie also has another video for the kids. Have a wonderful Sunday.

Saturday, June 6th, 2020

 

SATURDAY CLASSES

We are sorry that we had to lose the last two evening classes for the weather but we have a 9 AM, 10:15 AM, and 11:30 AM for those that need a little more fitness in their lives.

Coach Holden looking cool even in the heat

METCON

Noon Zoom Class

“Infinity EMOM”
2 Burpees
4 Hang Power Cleans
6 Front Squats

EMOM ends for everyone at 20 min

Fx: 75/55, 25/15 DBs
P: 95/65, 35/25 DBs
O: 115/75, 35/25 DBs

*You do the above until you can no longer fit into a minute anymore.
If you fail, do the below for the remaining time period

3 Burpees
3 Hang Squat Cleans

Friday, June 5th, 2020

METCON

“Quaranteam Partner WOD”
(stand in earshot of your partner)

AMRAP24
(You go I go round style)
2 Curtis P
4 Back Squats
6 Air Squat Bar Facing Jumpovers

Fx: 95/65, DB – 35/25
P/O: 135/95, DB – 50/35

Curtis P = Power Clean + 2 Lunges + Shoulder to Overhead

SOLO EDITION

Same as written except you will rest 1 min seconds between rounds

 

Thursday, June 4th, 2020

WEATHER OUTLOOK

The weather is a little iffy tomorrow but we are hopeful that we will be able to get most if not all of our classes in tomorrow. If we have to cancel any classes, you will get an email from Wodify.

Keep an eye on the Cove Private Facebook group.

 

METCON

Noon zoom class
Every 2 minutes for 20 minutes
Odd Rounds:
12 Power Snatch or 20 Alternating DB Snatch
Remaining Time Max Situps

Even Rounds:
15 Overhead Squats
Remaining Time Max Overhead Lunges

Home WOD Edition – Sub for 20 Single Arm DB Overhead Squats (10 each arm)
For Overhead Lunges, switch every 8 reps

 

Wednesday, June 3rd, 2020

CLASS SCHEDULE

We want to thank you all for your flexibility and understanding as we try to navigate the demands of our outdoor program. Our biggest problem is that you guys all want to work out all the time and that is a problem that we love.

We have lots of restraints we are dealing with as far as equipment, our safety protocols, and coaching availability but we are constantly experimenting to find solutions. Tomorrow we are going to add a 6 PM class as well to our normal schedule. We hope that this will be able to alleviate some of the demands tomorrow.

Be aware that the weather is pretty warm in the evening, so we want you to be sure to bring a water bottle, a sweat towel, sunscreen, and if you have one a yoga mat.

STRENGTH

Noon zoom class with Coach Teresa

Build to a heavy
1 Power Clean + 1 Shoulder to Overhead + 1 Hang Squat Clean

12 min cap

METCON

“Bad Leg Day”
40 Leg Blaster Complex
25 burpees
40 Leg Blaster Complex

Time Cap: 14 min

Leg Blaster Complex = Jumping Lunge + Jumping Lunge + Jumping Air Squat = 1 rep

 

THANK YOU GIFT FROM O2

THANK YOU GIFT

FROM O2

We cannot tell you how much we have enjoyed the past two weeks, as we are starting to feel that sense of normalcy with our outdoor classes. Being able to sweat, laugh, and share with one another either virtually or in-person have been huge blessings during this period of isolation.  Community is a word bandied around often in CrossFit gyms, but its power has never been more apparent during this time.

We have been so thankful for your support during this time and our partners at O2 recovery drinks (and some of their partners) have a gift for you because of your support.  As part of their “#stayformay” program, we are excited to share $100 vouchers for O2, Born Primitive, Puori, and Bear KompleX ($25 for each brand). To get your voucher, just go to communitycoalition.fitness/loyalty

 

ENGINE EXPRESS

Zoom Call with Coach Maria @ Noon!

 

METCON

5 rounds
20 Pistols
20 Pushups
60 DU

Time Cap: 15 min

Fx: Kneeling Pushup, Leaning Air Squat (10 each side). 100 SU per round

ACCESSORY

3 rounds
1:00 Plank
:30 sec flutter kicks
10 V-ups (or tuck ups)

Monday, June 1st, 2020

COVE ACCESSORY

PROGRAMMING

We have had a lot of positive feedback with our Cove Personal Programming and Accountability service and we have decided to extend it for an additional week. We also are opening up 2 more spots for 2 weeks of accessory programming, if interested just email us at info@crossfitcove.com.

For those that are already participating in this program, we will be emailing you a survey in the near future to get feedback on how to improve this service.

COVE SCHEDULE

Monday, Wednesday, Friday

9:30 AM, Noon, 3:15 PM, 4:30 PM, 5:45 PM, 7 PM

Tuesday and Thursday

Noon, 3:15 PM, 4:30 PM, 5:45,PM, 7 PM

Saturday

9 AM, 10:15 AM, 11:30 AM

 

STRENGTH

Zoom class with Coach Teresa

5 rounds

5 Front Squats (first rep squat clean)

METCON

“Putting the F U in Fun”
1 mile run
5 rounds
7 Front Squats
7 Thrusters
7 Push Press

Time Cap: 20 min

Fx: 25/15 or 75/55
P/O: 35/25 or 95/65

Keeping it clean

 

Saturday, May 30th, 2020

11:30 AM SATURDAY CLASS ADDED

Due to the high demand for tomorrow’s classes, we are adding an 11:30 AM class.

 

METCON

Noon Zoom

21-15-9
Hang Snatch
DU (reps x 4)

Time Cap: 11 min

Fx: Hang Power Snatch 75/55, 1:1 SU
P: Hang Power Snatch (95/65)
O: Hang Squat Snatch (95/65)

HOME WOD VERSION
30-20-10
Alternating DB Snatch
DU (reps x 3)

Fx: 35/25, 1:1 SU
P/O: 50/35

ACCESSORY

3 rounds
10 BB Sotts Press (or PVC)
10 Lateral Raise w/ plate (lightweight)
10 BB curls

SATURDAY SCHEDULE

CLASS RESERVATION

As we continue to run our outdoor classes, we have to be sure the weather will allow us to workout. At times we may have to cancel a class at a moment’s notice. Be aware that if we do cancel a class, you will receive an email of this cancelation from Wodify.

We ask that you only reserve one class per day. If there is a class that you are looking to take but get locked out, we encourage you to still put yourself on the waitlist. We are continuing to look to provide ways to offer as many workout opportunities for as many people as possible and understanding the most popular classes helps us make decisions.

SATURDAY SCHEDULE

We are going have set up classes for Saturday at 9 AM and 10:15 and they are live on Wodify right now. If we see a strong demand for classes on Saturday we will add an 11:30 immediately.

 

 

 

METCON

Noon zoom class with Coach Teresa

“Tight Cheeks”
4 rounds
100m Loaded Carry
20 Back Rack Lunges (or Farmer’s Carry w/ DB)
20 Glute Bridges

Loaded Carry can be back rack or farmer’s carry

Time Cap: 17 min

Fx: 35/25 DBs or 95/65 BB
P/O: 50/35 DBs or 135/95 BB

ACCESSORY

3 rounds
8 Bird Dogs each side
:45 sec plank transitions
Rest :30

Plank transition = moving from high plank to low plank while keeping core as still as possible

Thursday, May 28th, 2020

WEATHER WATCH

The weather is looking pretty wet tomorrow but there might be some windows opening-up to work on our fitness.  If there is a gap in the weather we may look to create some “Open gym” periods for people to row, lift, mobilize, or do some sort of workout.  This will not be a guided class but a coach will be there to help you maintain spacing, get equipment and assist with cleaning producers.  Since the weather often changes quickly, keep an eye out on the Facebook group Cove the Club or on Wodify to see new “Open gym classes”. We know this is a difficult time to maintain routines, but we are doing everything in our power to give you options!

If you are looking for a challenging at-home workout, try Coach Maria’s Engine Express workout from Tuesday. Here is a link to the pre-workout video with a warm-up, cooldown, and demonstration of all the movements.

 

SQUAT MOBILITY

WITH COACH SARAH

Here is a great video from Coach Sarah on how to improve our mobility, specifically for squatting.

METCON

Noon class with Coach Teresa

“The Gauntlet”
8 min to complete each section, 1 minute rest between each

Workout 1:
__ Burpees

Workout 2:
3 rounds
10 Clean and Jerk
30 Lateral Bar Jumpovers

Workout 3:
1 mile run

Fx: 70 Burpees, 95/65 (or 35/5 DBs)
P/O: 90 Burpees, 135/95

* You only move onto the next part if you finish the workout in the alloted time.