CrossFit Cove
About CrossFit Cove
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IMPORTANT SCHEDULE INFORMATION: COVE 5K-ISH!
October 15, 2021
Partner WOD
(shared reps)
AMRAP25
90 KB Swings
120 Lunges
150 Situps
180 Pushup
210m Run (you can “estimate” the 10m)
Fx: 95/65, 14/10
P: 115/75, 20/14
O: 135/95, 20/14
Stimulus: Grunt/Capacity
OPEN GYM ACCESS
We are excited to announce that we are rolling out our new Open Gym Access to our membership starting tomorrow!( You can now enter the gym any time from the hours of 5 AM to 10:30 PM (with limited closures for cleanings, events, etc.). We know that many of you are busy with work, family and the general demands of life that — and it is sometimes hard to make it to the Cove during class times. But you can now come using a phone App (for both Android and iPhone) to make up a workout you missed, do some strength/accessory work or even just stretch (or play ping pong!). This feature is available to all Cove members with a valid monthly membership. This benefit is not available to punch card holders.
Here is the process on activating your access account.
1. Download Kastle Presence (available on iPhone and Android)
2. Open the App. To create your account you will need to give it your name and cell phone number. I have supplied them with your information. This is how they will know that you are member.
3. You will be emailed a temporary pin number. Enter that pin number and will be able to reset your pin.
4. Accept all the confirmation and location changes.
During class times the door will be open and you will not need the app. But, during non class times, with that app, you will be able to walk to the Cove front door and just hold your phone near the door and it should open!
We will have so much more to come on this (late night exit procedures, cleaning protocols, music usage, etc.), but we are so excited to offer you this benefit to being a Covie! I’m sure there will be some hiccups as with any new technology roll out, so be patient with us! And for more information, we included links to the Kastle Presence App for both Android and iPhone. And as always, shout with any questions you might have!
COACH JOSH GOODBYE WOD
FREE MUSCLE THERAPY SEMINAR
We are excited to announce the James Barbosa of UnBound Muscle Therapy will be presenting a free seminar exclusively for Cove Members on Sunday, September 26th at 10 AM. This class is focused on all the preventive steps we can take to bulletproof our bodies from the demands of life and our training.
Details are listed below from James.
Date: Sunday, September 26th at 10am
Most aches, pains and injuries are easily preventable with just a bit of knowledge.
On Sunday September 19th at 10am, I will be offering a FREE 1 hour seminar to share some of the most important knowledge learned working with over 2 thousand athletes over the past 6 years.
What I am going to teach you, I believe every person, especially athletes, especially CROSSFITTERS should know. Things like…
– The THREE MAGIC MUSCLES, which are responsible for or involved in over 70 percent of crossfit aches, pains and injuries.
– Postural and functional movement patterns are the ROOT CAUSE of most aches, pains and injuries.
– Stretching alone IS NOT the answer to your problems, although most people think it is.
- How to be PREVENTATIVE with self massage and stretching
I will bring all the massage tools needed, all you need to do is bring an open mind and a friend.
Happy healing! See you soon.
Class limit- 20 people
You can sign up now for the class via Wodify.
9/11 REMEMBRANCE WOD
It has been 20 years since we experienced our country’s worst terrorist attack that changed us forever. While this was a tragic day filled with senseless loss, it was also a day that united us in ways we could never imagine.
While we each have our personal stories of that day and will do our own self-reflections, we hope you will join us in a remembrance workout as a group. Together, as a strong and supportive community, we will honor the lives lost and recognize our first responders and military personnel who provide us the freedoms we often take for granted. We are so lucky to have all of you as part of this community.
In addition to the day’s honorary WOD happening at the gym, we also hope to accumulate 2071 weighted step ups as a group. The World Trade Towers each consisted of 110 floors and 2071 steps, and this is our way of paying tribute to those that so fearless climbed those steps to give their lives for complete strangers. If you can’t make it to the gym, just add your steps to your Wodify results and we’ll add up all the whiteboard totals for the day.
Thank you for participating and paying tribute to the 2,997 people that were killed in Twin Towers, the Pentagon and on the United Airlines Flight 93 20 years ago today.
REMEMBERANCE WOD
Buy-in: 2001m Run
9 rounds
11 Deadlift
11 Front Squat
11 Bar Facing Burpees
Buy-out: 46 HSPU
Time Cap: 35 min
Fx: 95/65, Piked Pushup
P: 115/75 O: 135/95
9 rounds with 11 reps each movement signifies 9/11 date of attack
9/11 attacks occurred in 2001 (distance in meters for buy in)
343 reps for the firefighters who sacrificed their lives that day.
PING PONG AT A GYM?
It may seem like an odd thing to have a ping pong table at a gym but it is very much part of our vision of the Cove. Ping pong is a great sport for developing coordination and accuracy but it’s true value to the Cove is that it gets people to connect and enjoy one another.
Exercise, nutrition, mobility, sleep, and mental toughness are all important aspects of fitness as but nothing has taught us more about the importance of human connection than what we have gone through with the COVID pandemic. The needs of a healthy population go well beyond squats and pull ups and have to include smiles and high fives.
No matter how good a fitness program is, it will not allow people to reach their goals if they can’t consistently stick with it. And that is what makes community so special, it makes you want to come in here, do the hard work, and enjoy the process along the way. It’s the secret sauce that keeps people coming back to class even after that workout kicked your butt. So we encourage you to pay attention in class, work hard, clean up after yourself, and take a moment after class to enjoy your fellow Covies. It’s the path to a long and healthy life.
Jamie Lang has found a new passion for the sport of ping pong!
SQUAT CYCLE BEGINS TUESDAY
LABOR DAY HOURS – HERO WORKOUT
We will have 2 classes on Labor Day. We will have a 9 AM and a 10:15 class. Bring your running shoes for a special hero workout – “Rene”
“Rene”
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Time Cap: 40 Minutes
“Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.”