“Deadlift” Every 2:00 x 3 Sets: 1 Deadlift * Same Weight Across * Aim For 89% 1RM “Open For Business” AMRAP 13: 55 Deadlifts 55 Box Jumps 55/45 Calorie Row 55 Hand Release Push-ups* FX: 155/105; 20″/18″ RX: 185/125; 24″/20″ RX+: 225/155; 24″/20″; 21 HSPU |
“Five For Fighting” AMRAP 5: 1 Round: 24 Pull-ups 24 Double DB Squats Directly Into… Max Calorie Bike – Rest 5 Minutes – AMRAP 5: 2 Rounds: 12 Pull-ups 12 Double DB Squats Directly Into… Max Calorie Bike – Rest 5 Minutes – AMRAP 5: 3 Rounds: 8 Pull-ups 8 Double Dumbbell Squats Directly Into… Max Calorie Bike FX: 35s/25s; Jhook Row RX: 50s/35s RX+: 50s/35s; C2B |
“Chicken Out” [TEAMS OF 3] For Time: 10,000/9,000 Meter Row P1: Row Meters P2: DBall Gorilla Shuttle 50ft P3: Rest Time Cap: 45 Minutes * Switch however you’d like * One partner must be holding d-ball in order for rowing athlete to be moving FX: 50/30 RX: 70/50 RX+: 100/70 |
“Raise The Bar” 5 Rounds x AMRAP 3: 5 Burpee Pull-up 15-12-9-6-3 Power Cleans Max Calorie Bike • Rest 3 Minutes Between Rounds R1:FX: 95/65 RX: 115/85 RX+: 135/95 R2:FX: 115/85 RX: 135/95 RX+: 155/105 R3:FX: 135/95 RX: 155/105 RX+: 185/135 R4:FX: 155/105 RX: 185/125 RX+: 205/145 R5:FX: 185/125 RX: 205/145 RX+: 225/155 RX: As Written RX+: BMU; ECHO |
“Quarterfinals 22.3” For Time 8 Wall Ball Shots 4×50 ft Shuttle Runs 1 Rope Climb 16 Wall Ball Shots 8×50 ft Shuttle Runs 2 Rope Climbs 24 Wall Ball Shots 12×50 ft Shuttle Runs 3 Rope Climbs 32 Wall Ball Shots 16×50 ft Shuttle Runs 4 Rope Climbs 24 Wall Ball Shots 12×50 ft Shuttle Runs 3 Rope Climbs 16 Wall Ball Shots 8×50 ft Shuttle Runs 2 Rope Climbs 8 Wall Ball Shots 4×50 ft Shuttle Runs 1 Rope Climb Time Cap: 25 minutes FX: 14/10 RX: 20/14 |
“Overhead Squats” Every 2:00 x 3 Sets 2 Overhead Squats * Same Weight Across * Aim For ~86% “Nerds Rope” AMRAP 10: 1-2-3…Devil Cleans 30 Double Unders FX: 35s/25s RX: 50s/35s |
For those of you experiencing the holidays at the Cove this year for the first time, our annual row (or bike/run/walk/ski) challenge is one of the most galvanizing things we do here – and one of the best ways to stay dialed into your fitness when surrounded by temptation. And this year, we continue to honor our “Forever Covie”, Terry Street.
For those of you who never got to meet this incredible man, this guy LOVED to row. He was famous for coming in daily between Thanksgiving and Christmas to accumulate meters, usually rowing 10K at a time. He went far above the 100,000 challenge each year, as it was his time to socialize, connect AND work on his fitness.
This year we honor him asking for a $10 “entry fee” which will be 100% donated to Step Up Foundations which serves veterans dealing with mental health issues, particularly suicide. Terry was also a veteran and this cause is so special to so many.
Here’s how it works: You have from Thanksgiving until December 31st to accumulate 100,000M on the Erg (rower) or equivalent meters running, walking or on the bike.
What do I need to do to sign up? Not much! Just put your name on the Whiteboard under 100,000 Meter Street Challenge or put your name in the comments here and you are in! We will bill your account for the $10 donation and aggregate funds to give as one donation. If you do not want to do the challenge but still want to donate, just let us know!
In terms of tracking the meters, well, you do that on your own. It is a healthy amount of meters per day(approximately 3K meters per day). And the late Thanksgiving this year makes it extra challenging! You can chip in any increments you’d like. Any rowing we do in WODs or warm-ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress. If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence. Of course if there’s a rower open, you are welcome to hop on!
Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And Terry lived this mantra every day. And he’d be the first to tell you with a big ‘ol grin on his face… a little extra work over the holiday does a body good!
Terry Street
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Deadlifts Every 2:00 x 3 Sets 2 Deadlifts * Same Weight Across * Aim For ~86% “Christine” 3 Rounds For Time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps Time Cap: 18 Minutes FX: 20″/18″ RX: 24″/20″ |
Push Jerk Every 2:00 x 3 Sets 2 Push Jerk * Same Weight Across * Aim For ~86% “Boop” AMRAP 18: 18 Toes to Bar 18 Push Press Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 18 Minutes FX: 95/65 RX: 115/85 RX+: HSPU |
Holiday Schedule and Announcements
Below we have our holiday schedule. Open gym access is still available through the Kastle App.
Facility Update
We’ve noticed some issues with the front door not closing properly and it should be fixed in the coming days. Please ensure the door is fully closed when you leave the gym.
Need Access?
If you don’t have open gym access, email us at info@crossfitcove.com, and we’ll set you up!
Programming Highlights
This week’s programming can be found here. Below are some key highlights:
The weights are now getting heavy for the strength pieces (push jerks, deadlifts, and overhead squats), and to make sure most of the gym can get to them, we have them scheduled from Monday to Wednesday.
We know the overhead squats have been challenging for many of our athletes but that is the more reason why we have them programmed.
For Thursday workout, we decided to not to Murph and our instead borrowing a great workout from the CrossFit Games regional quarterfinal. It’s the perfect workout to get ready for a big meal.
Friday, we have a great wod of heavy power cleans. We have an upcoming clean cycle in the coming weeks,
Rowing Challenge
We’re kicking off a rowing challenge! Details will be shared tomorrow—stay tuned!
Happy Thanksgiving!
As we celebrate the season, we want to express our gratitude for this incredible community. We’re so thankful to share this journey toward health and fitness with all of you. Have a wonderful Thanksgiving!
Holiday Schedule
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