Bench Press Every 2:00 x 7 Sets 5-7 Building Sets of 3 Reps Building over 80% for final set of 3 * 3 Second Pause * Build In Weight “Good Catch” For Time: 25-50-100-50-25 Double Unders 250 (225)-500(450)-1k(900)-500(450)-250(225) Meter Row Time Cap: 18 Minutes FX: 2:1 SU RX: As written RX+: Damper at 10 |
“Paradox of Choice” [TEAMS OF 3] AMRAP 30: Cal Bike After Every Switch On Bike: 5 Deadlifts (275/185) 1 Rope Climb (15′) FX: 185/125 RX: 225/155 RX+: ECHO: 275/185 |
Power Cleans Every 2:00 x 7 Sets 3 Power Cleans Building to 75% to 85% for final set of 3 * 3 Second Hold below The Knee * Build In Weight “Multipurpose” AMRAP 15: 15 Box Jumps 10 DB Front Rack Reverse Lunges 5 Pull-ups FX: 35s/25s; 20/18 RX: 50s/35s; 24/20; Burpee Pull up RX+: 50s/35s; 30/24; Strict |
“Total Whine” 10 Rounds: Minute 1: Calories Bike Minute 2: Row Calories Minute 3: Rest Score: Total Calories |
Front Squat Every 2:00 x 7 Sets Building to 75% to 85% for final set of 3 * 5 Second Negative * Build In Weight “Two 5 One” 30-20-10: Push Jerk Front Squat 400 Meter Run Time Cap: 18 Minutes FX: 75/65 RX: 95/65 RX+: 115/85 |
“Mind Eraser” [BENCHMARK] 10 Rounds For Time: 7 Power Cleans 7 Burpees 200 Meter Run Time Cap: 25 Minutes FX: 85/60 RX: 95/65 RX+: 135/95 |
The Cove is hosting a food drive to support the Columbia Community Center, a vital resource for local families in need. From August 12th to August 17th, we invite all members to bring non-perishable food items to donate. Drop off your contributions can be made at the main Wodify station. This drive was brought to us by Sky Killion and we think it is such a great cause.
As a bonus, we are doing a raffle for a gift card. All those who participate in the drive, will have an entry which we will draw between the 9 AM and 10 AM class this Saturday.
As a bonus, Skye will be providing free babysitting services for the 9 AM class, so we are hoping we have an awesome event this Saturday.
Let’s come together to show the strength of our community—to help the larger Columbia community.
Bench Press Every 2:00 x 7 Sets 3 Bench Press Building to 75% to 85% for final set of 3 * 5 Second Negative * Build In Weight “Threefold” 9 Double Dumbbell Push Press 30 Dus (45 SUs) 9 Toes to Bar 30 Dus (45 SUs) FX: 35s/25s; 45 SUs RX: 50s/35s RX+: 50s/35s; UB DUs *If you trip on the double unders, you start back and zero |
We as a gym, are looking to provide more assistance to our athletes in achieving their health and fitness goals. We know how important workouts are, but recovery practices and nutritional support are just as important to get the most out of their workouts.
We recently added Podium nutritional products at the front of the gym to provide pre and post-workout support for our athletes. These are great, good-tasting products at affordable prices.
From our most recent survey, we learned that many of you are looking for additional nutritional products and supplements that go beyond getting enough protein and basic support and more individualized products.
Looking to help, we have decided to partner with Thorne. They come to us with a super strong reputation for product sourcing, testing, and quality. These products are not cheap but they are super high quality and come with a great reputation.
If you are interested in any of them, we have a Cove online store that can be found here.
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Back Squat Every 2:00 x 7 Sets Starting @50% increasing 5% each Set * Build In Weight “Stomping Ground” For Time: 30 Devil’s Cleans Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 18 Minutes FX: 35s/25s RX: 50s/35s |
