ELIJAH WORKOUT THIS SUNDAY
This Sunday at 10 AM we are going to be opening up the Cove for a local Street Parking Fitness community memorial workout for Elijah Thomas Britt. He lost his life on July 13th, 2022 in a tragic accident that also took the life of his uncle, Tony Diehl, who was attempting to save him. Sunday (April 28th) would have been Elijah’s 9th birthday and this is his family’s way to celebrate and remember him.
Elijah’s mother, Leanne, will be heading up this workout with her local fitness community. If you are interested in participating, you are more than welcome to hop in.
Here is the workout in honor of Elijah. He was a big fan of superheroes and these movements represent the moves you might see from a superhero.
ELIJAH
7 Rounds
4 Bear Complexes
28 Hop Overs (hoping over the barbell)
7 Atlas Lunges (1 Atlas lunge equals 2 lunges + 1 squat)
13 Box Jumps
After completing all 7 rounds, rest 2 minutes
Then 1 Mile Run
We are going to ask that we don’t have any Open Gym workouts between 10 AM and noon, but as we said, you are more than welcome to hop in.
For a description of the workout, here is a little video from Leanne.
CROSSFIT GAMES QUARTERFINALS – SPECIAL SATURDAY 9 AM CLASS
The CrossFit Open is over and we couldn’t be more proud that 19 athletes qualify for the CrossFit Games Quarterfinals. Like the Open wasn’t hard enough, these athletes were given another four workouts even more challenging.
The workouts we released this Wednesday and to give the entire community a flavor of the games and a chance to suffer with those quarterfinalists, we decided to take two of the workouts for Friday and Saturday’s class.
In fact, we are hoping to have a big 9 AM class on Saturday, as we are bringing in a photographer for that class to capture some of the moments of the Qualifiers.
These workouts are certainly challenging but as we all CrossFit workouts, with scaling we can make that workout right for you.
Friday will be the workout one, which is
2024 Quarterfinals Workout One
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
Saturday we are doing workout four and some front squats as a strength piece to prime us.
Front Squat
15 Minutes Working Time
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
With a continually running clock, complete as many reps as possible in 10 minutes of:
2024 QUARTERFINALS WORKOUT FOUR
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
COVE NIGHT OUT – TONIGHT
The Open might be over but that doesn’t mean we still can’t hang out. Tonight, some people are going to Triple Nine’s Bar and Billards to hang out. All are welcome, regardless if you are in gym clothes or going out clothes.
CONGRATULATIONS TO QUARTERFINAL ATHLETES
The Open was a blast this past year and we are so proud of all the athletes that officially and unofficially participated. We would have days of over 80 athletes participating in Friday Open workouts which is absolutely amazing!
We also wanted to congratulate the 19 Cove athletes that have advanced to the CrossFit Games Quarterfinals. These athletes finished in the top 25% of all athletes in the world and can now participate in a series of additional workouts that are even more challenging than the ones in the Open.
Individual Quarterfinal workouts will occur between April 17th to the 22nd and we are so excited and inspired by all of you. Best of luck to all as they embark on the next chapter of the competition!