YOGA AT 8:15
Push Jerks 4/4/4/4/4 ( 60%+ of 1 RM)
Push Press 4/4/4/4/4 ( 60%+ of 3 RM)
*15 Banded Pull a parts between each set
5 Power Cleans
10 Push ups Air Squat
15 Air Squats
10 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 115/75
BARBELL CLUB – ONLY TWO SPOTS LEFT!
For those olympic lifting enthusiast we will be running our barbell club again starting on January 10th. This is a six week course focused on teaching and improving your snatch and clean and jerk. If you are an athlete that loves or is mystified by these lifts this program might be right for you. We are limiting those program to only ten athletes so we can give everyone a lot of attention– and there are just two spots left!
Details: Starting January 10th and lasting for 6 weeks (ending February 16th).
Times: Wednesday and Friday evenings from 7:30 PM
Cost: $125 for Cove Members. For Non Members $175
Cap: The class will be limited to 10 athletes.
Common Questions:
Push Jerks 2/2/2/2/2 ( 95%+ of 1 RM)
Push Press 3/3/3/3/3 ( 90%+ of 3 RM)
14 EMOM
Even: 3 Deadlifts (they do not need to be touch and go)
Odd: ____ Burpee Box Jumps
Fitness: 7 BBJ
Performance: 7 BBJ
Open: 8 BBJ
Coach’s Tip: If you are going to drop your deadlifts be sure to take the time to get a good set up with your deadlift. Try to keep your shins vertical and braced throughout the midline.
100K ROW CLUB!
We had an overwhelming 56 athletes sign up to row 100,000 meters (or 100 miles on the bike — or some combination of the two). Almost half the people who signed up completed this daunting task AND we even had some that hit extra mileage “for fun”. We couldn’t be more proud of everyone and love this annual tradition. Get ready for the next challenge — we always have something up our sleeves!
2 minutes at each station:
Rowing
Power Snatch
Slam Ball
Assault Bike
3 Rounds
Each partner must work for 1:00 each at each station.
Fitness: 75/55
Performance: 95/65
Open: 115/75
Coach’s Tip: Work rest is 1:00 to 1:00 so when you’re up, get after it! This will result in equal work at each station and require you to scale appropriately. For the power snatch, the focus should be on safely stringing those reps together.
Scott S. rocking the ab mat!
THE COMMITTED CLUB!
Bianca Smith
Alea Burke
Irina Kolb
Misa Francis
Susan Sanchez
Shaun Chemplavil
Jessica Marx
John Creveling
Middle Aged Jo
Ethan Wasil
Angela Davis
Keith O’Donnell
Ryan Woodward
Skott Sipe
Aditya Vadlamoodi
Katie Goble
Every 3 minutes for 15 minutes:
20 KB Swings
20 Sit ups
Max Cove Shuttle Run (down and back)
Score = Total shuttle runs
Open: GHD Sit Ups
Coach’s Tip: A little skill work to open the shoulders and work the core followed by a body weight killer. You should have about 1 minute for the shuttle runs, so scale the work before it to allow for some run time. There is no rest so the rounds will get shorter and shorter!
No one puts in more effort than this athlete. Go Keisha!
ONE MONTH AWAY!
BARBELL CLUB – TWO SPOTS LEFT!
For those olympic lifting enthusiast we will be running our barbell club again starting on January 10th. This is a six week course focused on teaching and improving your snatch and clean and jerk. If you are an athlete that loves or is mystified by these lifts this program might be right for you. We are limiting those program to only ten athletes so we can give everyone a lot of attention– and there are just two spots left!
Details: Starting January 10th and lasting for 6 weeks (ending February 16th).
Times: Wednesday and Friday evenings from 7:30 PM
Cost: $125 for Cove Members. For Non Members $175
Cap: The class will be limited to 10 athletes.
Common Questions:
HAPPY NEW YEAR!
We hope everyone had a great finish to the holiday season! But like most of you, we are so excited to get back on track and jump back in to healthy habits!
We are back to a regular schedule today and kick of our Tuesday with one of the best workouts out there: The Bergeron Open Test. Ben Bergeron, the owner of CrossFit New England (and coach of multiple CrossFit Games champions) developed this as a test to prepare athletes for the CrossFit Open. Yep, the Open is coming SOON!
CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of Ben Bergeron. Because of the range of movements, it really helps to identify strengths and weaknesses and will give you a great sense of where your fitness currently stands before the Open.Ben is famous for saying that that the top athletes in CrossFit need to feed the ‘three headed monster’ daily. Those three ‘heads’ include:
This is a “Gameday” type workout and hits all three heads of that monster. And yoll want to leave it all on the gym floor for this one. We know tomorrow is the start of a New Year and lots of you probably ‘enjoyed’ the holidays too much, so do not go overboard. Be smart and safe and HAVE FUN!
OPEN GYM 9a-2p! Happy New Year Covies! We hope you had a safe and happy holiday and now it’s time to re-start the good healthy habits of the new year. So let’s shake that holiday funk and get back at it. We will have EXTENDED open gym hours today, so come on in and start then year off right!
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“PETE”
On Christmas Eve a long standing member of CrossFit Federal Hill was killed in a plane crash. Pete W. was a consistent 5:30 am athlete for 4 years at CFH and a friend to many (including some of us Covies). He showed up, he worked hard and he never complained. He was not the loudest dude in the room or the most talkative, but he was about as nice and genuine as they come. We are beyond devastated to share this news and our condolences go out to his family and friends (as well as our extended Fed Hill family). CrossFit communities are build on people like Pete. He lifted up the community with his smile and always showed up ready to work hard.
On Saturday CrossFit Federal Hill and the Cove will be running a special memorial workout for Pete. This is not a fundraiser, rather just a way to honor his memory. It is the least we can do.
Pete in the blue and his good friend Jimmy by his side. Jimmy and Pete were high school friends and business partners and were also responsible for the beautiful Cove videos we made (“Community” and “Fresh Start Challenge”)
BARBELL CLUB STARTS IN JANUARY
For those olympic lifting enthusiast we will be running our barbell club again starting on January 10th! This is a six-week course focused on teaching and improving your snatch and clean and jerk. If you are an athlete that loves or is mystified by these lifts this program might be right for you. We are limiting those program to only ten athletes so we can give everyone a lot of attention and there are only a few spots left!
Details: Starting January 10th and lasting for 6 weeks (ending February 16th).
Times: Wednesday and Friday evenings from 7:30 PM
Cost: $125 for Cove Members. For Non Members $175
Cap: The class will be limited to 10 athletes.
Common Questions:
HOLIDAY SCHEDULE
Sunday 12/31 (New Year’s Eve): Open Gym 9a – Noon
Monday, 1/1 (New Year’s Day): Open Gym 11a – 2pm
“PETE”
On Christmas Eve a long standing member of CrossFit Federal Hill was killed in a plane crash. Pete W. was a consistent 5:30 am athlete for 4 years at CFH and a friend to many (including some of us Covies). He showed up, he worked hard and he never complained. He was not the loudest dude in the room or the most talkative, but he was about as nice and genuine as they come. We are beyond devastated to share this news and our condolences go out to his family and friends (as well as our extended Fed Hill family). CrossFit communities are build on people like Pete. He lifted up the community with his smile and always showed up ready to work hard.
On Saturday CrossFit Federal Hill and the Cove will be running a special memorial workout for Pete. This is not a fundraiser, rather just a way to honor his memory. It is the least we can do.
Pete in the blue and his good friend Jimmy by his side. Jimmy and Pete were high school friends and business partners and were also responsible for the beautiful Cove videos we made (“Community” and “Fresh Start Challenge”)
“PETE”
27 Wall Balls
20 Cal Row
15 Box Jumps
10 Pull ups
5 Rounds
Pete was a member at CrossFit Federal Hill for four years. He was lost his life at age 27 in a tragic plane crash on Christmas Eve. Pete came to the 5:30 am class 5 days a week with a smile on his face. As his good friend Jimmy said. “He was as great as great gets.” Today we honor Pete.
WOD
Two minutes max double unders
Rest one minute
Two minutes Max Rope Climbs
Rest one minute
Two minutes max burpees
Lie on the floor crying for one minute
