So far we have 52 athletes registered! That’s amazing but we want MORE! For context, last year we had over 60 people sign up and we are a much bigger gym now! As a reminder, The CrossFit Open starts on FEBRUARY 23rd and signups are now live. If you don’t know what the Open is, it is the pre-cursor to the Reebok CrossFit Games. And yes, we are hoping for 100% participation!
Wait? What? You want us ALL to do it? YES! Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.” To that our response would be… “you’ve completely missed the point of the Open”.
The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove. For five weeks and for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the qualifier for Regionals (and then the CrossFit Games) called the CrossFit Open. It’s not about getting you to the Games, it is about creating an even greater sense of community with CrossFitters around the world… but especially here at this box.
Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST. But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.
Sign up at THE CROSSFIT GAMES. The link to register is right below the main page photo!
THIS SATURDAY (February 18th) will be our 2-Year Anniversary Bash!
It is hard to believe but we will be celebrating two years and to mark the occasion we will be throwing a party on Saturday evening from 7:30 – 11p (or later??). This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. Get ready for a really fun night!
PLEASE RSVP ON THE EVENT PAGE HERE
SKILL WOD
MU- 5 Kip Swings + 5 Kip Swings and pull the rings to your torso (keep a hollow position, toes pointed the whole time)
PU- 5 Kips Swings + 10 Second Chin over bar hold + 20 second supine plank
Toes to Bar – 8 toes to bar on the ground (SLOW)
Watch at 3:40 into this video- https://www.youtube.com/watch?v=_4nL-9vG0ss
Followed by 5 Kip Swings.
(Aim for three to four rounds. Quality over quantity.)
COVE WOD
14 Slam Balls
20 Reverse Goblet Lunges (same weight you snatch)
14 1 Arm Hanging DB Snatches (7 each arm)
4 Rounds
15 min Time Cap
Coach’s Tip: Your core will be challenged with the slam balls, so work extra hard to keep that torso upright on the lunges. We don’t want to see people folding over and putting unnecessary pressure on their lower back. For the Hanging Dumbbell Snatches you can either alternate arms or hit seven on one arm then hit seven on the next. Athlete’s choice — as long has you hit seven per arm!
Ethan W. working through his Partner WOD snatches with a FAST cycle time…
