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Two Spots Left For Barbell Club
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Two Spots Left For Barbell Club
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Two Spots Left For Barbell Club

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:

  1. Can I miss a few classes?  Yes, there will be 12 classes over six weeks try to make at least 9 of them.
  2. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
  3. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. 
  4. What else can I expect?  Talk to us and we’ll answer any questions you might have.  Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
  5. How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.
STRENGTH WOD

Push Jerks 2/2/2/2/2 ( 95%+ of 1 RM)

Push Press 3/3/3/3/3 ( 90%+ of 3 RM) 

WOD

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.
 
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The 100K Club!

The 100K Club!

100K ROW CLUB!

Yesterday we celebrated the committed athletes who signed into class more than 21 times during the month of December.  Today we shine a very bright light on everyone who participated in (and completed!) the 100K row challenge!

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!

Marina
Allie
Hugo
Bianca
Ashley D.
Jessica S.
Meredith
Sara C.
Hassan
Katie E.
Laree
Alea
Brenda
Angie H.
Carlos
Shontina
Bayan
Katie R.
Brian
Melissa G.
Ryan W.
(Woody)
PARTNER WOD

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!

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The "Committed Club"!

The "Committed Club"!

THE COMMITTED CLUB!

At the onset of the holiday season we put out a challenge for folks to attend regular (and log their attendance) to prove they visited 21 or more times.  While we know travel and family kept some people away, let’s celebrate the dedication of the following folks who are now deemed members of the “Committed Club”!  Keeping your fitness a priority over the holidays is challenging and we are so proud of their efforts!

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

SKILL WOD
15 Banded Pull Aparts 10 Bird Dogs  (with a pause) 1:00 Max Double Unders 4 Rounds  
WOD

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!

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Cove Anniversary Bash One Month Away!

Cove Anniversary Bash One Month Away!

ONE MONTH AWAY!

 It’s hard to believe, but we only a month away from Cove’s THREE YEAR ANNIVERSARY in February.  Those of you who have been here for a while know that it is simply our excuse to throw the most EPIC party ever!
By now, EVERYONE should have Saturday, February 3rd on their calendars!   We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.
 

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:

  1. Can I miss a few classes?  Yes, there will be 12 classes over six weeks try to make at least 9 of them.
  2. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
  3. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. 
  4. What else can I expect?  Talk to us and we’ll answer any questions you might have.  Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
  5. How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.
STRENGTH WOD
8-10 Single Arm Push Press (8-10 Each Arm) 8-10 Ring Dips 8-10 Narrow Push ups (bring in hands) 3 Rounds  
WOD
15 Hanging Power Cleans 15 Burpees over the Bar 3 Rounds   Fitness: 95/65 Performance: 135/95 Open: 155/105   Coach’s Tip:  Today we are switching up our strength building for the press and we go with single arm and accessory work instead of %s.  Continue to focus on good technique which will develop strength.  We’ll have good progressions and scales for the dips and the push ups.  The Metcon should be short and sweet compared to Tuesday’s 20 minute time domain– heavy but fast!
Kathy L. continues to amaze us.  And clearly no one can hold her back!
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Open Test

Open Test

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:

Conditioning: This is the “Sport of Fitness,” and we define fitness as work capacity. Do you have the conditioning and stamina to move quickly, regardless of how light or heavy the task is, and regardless of how long the effort may take? Strength: Simply put, the sport of CrossFit rewards strong athletes. Assuming you have the conditioning and skills to keep up with the top athletes, the stronger you are, the better you’ll place. Skills: Few aspects of the sport separate the good from the great more than their skills.

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!

WOD
RX AND OPEN:   AMRAP 20 Minutes: 50 Wall Ball 50 Double Unders 40 Box Jumps (24,20#) 40 Toes to Bar 30 CTB Pull-Ups 30 Bar Facing Burpees 20 Cleans 20 Jerks ( 10 Snatches 10 Muscle Ups RX:145/100   FITNESS: AMRAP in 20 Minutes 50 Wall Balls 50 Double Unders 40 Box Jumps 40 Sit Ups 30 Pull Ups 30 Burpees 20 Cleans 20 Jerks 10 Snatches 10 Bar Facing Burpees Fitness: 95/65
  Katie and Caryn rocking the GHDs during the noon class…
   
 
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Happy New Year! Open Gym 9a – 2p!!!!!!

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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OPEN GYM 9a-NOON The gym will be open from 9a to Noon. For those that didn’t get a chance to do “Pete” there may be some people looking to do it.  

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In Honor of Pete W…

In Honor of Pete W…

“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:

  1. Can I miss a few classes?  Yes, there will be 12 classes over six weeks try to make at least 9 of them.
  2. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
  3. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. 
  4. What else can I expect?  Talk to us and we’ll answer any questions you might have.  Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
  5. How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.

HOLIDAY SCHEDULE

Sunday 12/31 (New Year’s Eve):  Open Gym 9a – Noon

Monday, 1/1 (New Year’s Day):  Open Gym 11a – 2pm

 
 
WOD
 “Pete”
27 Wall Balls
20 Cal Row
15 Box Jumps
10 Pull ups
 
5 Rounds for Time
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. 
   
 
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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”)

“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

 

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In Honor of Pete Worthington

In Honor of Pete Worthington

“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:

  1. Can I miss a few classes?  Yes, there will be 12 classes over six weeks try to make at least 9 of them.
  2. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
  3. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. 
  4. What else can I expect?  Talk to us and we’ll answer any questions you might have.  Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
  5. How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.

HOLIDAY SCHEDULE

Sunday 12/31 (New Year’s Eve):  Open Gym 9a – Noon

Monday, 1/1 (New Year’s Day):  Open Gym 11a – 2pm

 
 
MOBILITY WOD
  1 minute Shoulder Stretch on a box 1 minute Shoulder distraction Bent over empty barbell row (30 seconds max Reps) 2 Rounds   PARTNER WOD 80 Front Squats 70 Hanging Power Clean 60 Toes to Bar 70 Hanging Power Clean 80 Front Squats AMRAP in 16 minutes   Fitness: 95/65 Performance: 115/75 Open: 135/95   COACH’S TIP: The mobility WOD is obviously for a little shoulder health as we continue on our press cycle.  The Partner WOD is an AMRAP with a  lot of volume built in.  If scaled right, most people should end in the second set of 80 front squats somewhere.  If a team goes super fast try by sneaking in a light barbell, we might try to catch you in the last set of front squats and add weight 😉  If you do finish the second set of squats, record your team’s total time for the full round as your score and go back to Power Cleans.  You do not have to cycle back to 80 more front squats.   Reid is so consistent and crushes it every time!
 
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