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Barbell Club!
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Barbell Club!
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Barbell Club!

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. 

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

 
 
STRENGTH WOD
Take 12 minutes to build up to a heavy set of 5 Sumo Deadlift  
WOD
30 seconds on, 30 seconds off of the following: Ring Dips Cals on the Assault Bike Push ups Slam Ball Strict Pull ups 4 Rounds   Coach’s Tip:  Today we Sumo for strength then jump into a shoulder burner.  30 on and 30 off should help you push you pace on the movements.  The assault bike should spike the heart each round, but the strict pull ups and dips will get challenging for sure.
 
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Happy Holidays!

Happy Holidays!

NEW YEAR HOURS

We hope everyone had a wonderful holiday and we are back at it today with a full schedule!  We will continue to run a regular schedule until Monday (New Year’s Day)!

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

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

 

WOD 

22/18 Cal Row

22 Walking Weighted Lunges

22 Sit Ups

22 Box Jumps

20 min AMRAP

 

Coach’s Tip: Today is our longer body non-barbell day and it’s the perfect re-entry WOD to shake the holiday naughtiness.  For the weighted lunges today let’s hold two DBS or two KBs (the weight is ups to you).  You can also go heavier with a single barbell or KB.  It will be a fun challenge but also very hard to come off the row into that.

 

Cristi S. getting a whole new view of the world…

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Holiday Schedule

Holiday Schedule

ADJUSTED HOURS

We hope everyone had a wonderful holiday and we are back at it today with a limited schedule. We will have a noon, 4:30 and 5:30 PM class. We also will be having open gym from the hours of 1 till 4:30 so if you are feeling guilty from your holiday eating lets work off that guilt with some group fitness

STRENGTH WOD 

Push Jerks 2/2/2/2/2 ( 85-95% of 1 RM)

Push Press 3/3/3/3/3 ( 85-90% of 3 RM) 

-Go heavier than last week-

Between each set do a 20 second ring support hold.  If an athlete can not hold themselves up on the rings the should hold a high plank on lower rings.

WOD 

14 1 Arm DB Hanging Power Clean and and Press (7 per arm) 

30 Double Unders

10 min AMRAP

Caption this picture of Don K.

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Merry Christmas!

OPEN GYM 9a-2p!

 They gym will be open from 9a to 2p, so come on in and get a workout in. Other people are sleeping, eating and being lazy… but not the Covies!   Consider it our gift of fitness to you!

  REMINDER: HOLIDAY SCHEDULE
There are some adjustments to the schedule with modified hours, so please read this carefully! Monday 12/25: (Christmas Day):  Open Gym 9a to 2p Tuesday 12/26:  Noon, 4:30p and 5:30p classes only.  Open gym from 1-4:30. Wednesday 12/27:  Regular schedule Sunday 12/31 (New Year’s Eve):  Open Gym 9a – Noon Monday, 1/1 (New Year’s Day):  Open Gym 11a – 2pm  ]]>

Open Gym 9a-Noon!

OPEN GYM 9a-NOON   They gym will be open from 9a to Noon, so come on in and get your fitness on!   HOLIDAY SCHEDULE

There are some adjustments to the schedule with modified hours, so please read this carefully!

Sunday 12/24:  Open Gym 9a to Noon (no Yoga this Sunday)

Monday 12/25: (Christmas Day):  Open Gym 9a to 2p

Tuesday 12/26:  Noon, 4:30p and 5:30p classes only.  Open gym from 1-4:30.

Wednesday 12/27:  Regular schedule

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

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

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Barbell Club In January

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. 

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

To help you maintain your fitness during the holidays, we will have options for you EVERY DAY… yes, even on Christmas Day!  While others are closed, we’ll stay open so you can continue to make those GAINZZZZ!

There are some adjustments to the schedule with modified hours, so please read this carefully!

Friday 12/22:  Holiday WOD and Potluck.  We will be doing the 12 Days of Christmas WOD at 6:30pm followed by a potluck directly following (that means bring a dish to share!).  The same 12 Days of Christmas WOD will be the WOD for all of the classes that day.

Saturday 12/23:  Normal class schedule at 9, 10 and 11a.  There WILL BE an 8am competitor’s class as well!

Sunday 12/24:  Open Gym 9a to Noon (no Yoga this Sunday)

Monday 12/25: (Christmas Day):  Open Gym 9a to 2p

Tuesday 12/26:  Noon, 4:30p and 5:30p classes only.  Open gym from 1-4:30.

Wednesday 12/27:  Regular schedule

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

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

 
 
STRENGTH WOD

Deadlift 5/5/5/5/5

1 minute farmers carry after each set 

 
WOD

30 Ring Muscle ups for time 

Fitness: 30 burpees then 30 pull ups

Performance: 40 Burpee Chest to Bar Pull ups for time

Open: 30 Ring Muscle ups for time. 

12 min Time cap

Coach’s Tip:   We start the class with the barbell and finish with some gymnastics. For those doing ring muscle ups look to use your kip in your dip to save energy from the first rep on.
 
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HOLIDAY WOD AND POTLUCK!

HOLIDAY WOD AND POTLUCK!

 HOLIDAY WOD & POTLUCK
 
In lieu of the regular 6:30pm class today, we will be holding our annual Holiday WOD and Potluck.  Come on in for a great workout and bring a dish to share.  This is one of the best nights at the Cove, so come on in and celebrate the holidays with your fellow Covies!  We will maintain a regular schedule the rest of the day.
 

HOLIDAY SCHEDULE

To help you maintain your fitness during the holidays, we will have options for you EVERY DAY… yes, even on Christmas Day!  While others are closed, we’ll stay open so you can continue to make those GAINZZZZ!

There are some adjustments to the schedule with modified hours, so please read this carefully!

Friday 12/22:  Holiday WOD and Potluck.  We will be doing the 12 Days of Christmas WOD at 6:30pm followed by a potluck directly following (that means bring a dish to share!).  The same 12 Days of Christmas WOD will be the WOD for all of the classes that day.

Saturday 12/23:  Normal class schedule at 9, 10 and 11a.  There WILL BE an 8am competitor’s class as well!

Sunday 12/24:  Open Gym 9a to Noon (no Yoga this Sunday)

Monday 12/25: (Christmas Day):  Open Gym 9a to 2p

Tuesday 12/26:  Noon, 4:30p and 5:30p classes only.  Open gym from 1-4:30.

Wednesday 12/27:  Regular schedule

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

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

 
 
WOD
 
12 Days of Christmas 1 Burpee 2 Toes-to-Bar 3 Kettlebell Swings #53/35 4 Hang Cleans #95/65 5 Push Press 95#/65# 6 Front Squats #95/65 7 Push Ups 8 Sit Ups 9 Wall Balls #20/14 10 Box Jumps 24/20 11 Pull Ups 12 HSPU
30 MINUTE HARD TIME CAP!
Please note it can be completed individually, as a team or scaled in a VARIETY of ways.  Talk to your coach about how to scale for your level of fitness… it should be FUN… not brutal!
Fitness: 75/55 (25/26) RX: 95/65 (53/35)   Like the song (and like the image above), you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  You will end on that final burpee (aka ‘the partridge in a pear tree!) Coach’s Tip: We did this same WOD last year, so if you were here, check out your times and scales as this will help you with picking out how to tackle this workout.  We will be doing a HARD stop at 30 minutes, so please pick weights you can move unbroken for every set!  This is a great WOD and has tons of movements and is meant to be FUN!  For the 6:30p class we will be running more than one heat, so if you can’t get there until 7p, no worries… you can still do it!  For the larger evening classes we will set up designated areas for the various equipment so you will need to move from station to station, but it shouldn’t affect your time (trust us, you will want a few seconds rest between movements!)
 

Jubar holding a great position as always!

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Holidays at the Cove!

Holidays at the Cove!

 HOLIDAY WOD & POTLUCK
 
In lieu of the regular 6:30pm class THIS Friday, we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p (and are likely angry that this post didn’t go live until 8:08pm), we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!
 

HOLIDAY SCHEDULE

To help you maintain your fitness during the holidays, we will have options for you EVERY DAY… yes, even on Christmas Day!  While others are closed, we’ll stay open so you can continue to make those GAINZZZZ!

There are some adjustments to the schedule with modified hours, so please read this carefully!

Friday 12/22:  Holiday WOD and Potluck.  We will be doing the 12 Days of Christmas WOD at 6:30pm followed by a potluck directly following (that means bring a dish to share!).  The same 12 Days of Christmas WOD will be the WOD for all of the classes that day.

Saturday 12/23:  Normal class schedule at 9, 10 and 11a.  There WILL BE an 8am competitor’s class as well!

Sunday 12/24:  Open Gym 9a to Noon (no Yoga this Sunday)

Monday 12/25: (Christmas Day):  Open Gym 9a to 2p

Tuesday 12/26:  Noon, 4:30p and 5:30p classes only.  Open gym from 1-4:30.

Wednesday 12/27:  Regular schedule

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

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

 
 
STRENGTH WOD
  10 Floor Press 10 Single Arm Push Press (10 each arm) 20 Second Handstand Hold 3 Rounds  
WOD
“Grace”   30 Clean and Jerks for Time     Fitness: 95/65 Performance: 135/95 Open: 135/95   Coach’s Tip:  Today we are back at it for our accessory work on the pressing cycle.   For the handstand hold, you can walk into it.  This will ensure a good position and make it scalable for most people who might be afraid of being upside down completely (you can stay at an angle) .  We fire up the shoulders then finish with Grace!   Might not be a PR time for anyone since we are hitting the shoulders hard, but really try to push through. We’re putting a 10 minute cap on the workout, so find the weight and scale that works for you!  

Joey has come so far in such a short time.  From pulling big weights to nailing his kipping pull ups, he’s become a beast!

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Gift Cards Available!

Gift Cards Available!

GIVE THE GIFT OF FITNESS THIS HOLIDAY SEASON! Have a friend or family member you want to treat to Foundations classes or a month of membership?  Or have fellow Covie you want to gift some swag, personal training or nutritional services?  We’ve got the perfect solve for you!  We have custom gift cards in any denomination — just let us know to whom and how much and we’ll make it happen!   HOLIDAY SCHEDULE To help you maintain your fitness during the holidays, we will have options for you EVERY DAY… yes, even on Christmas Day!  While others are closed, we’ll stay open so you can continue to make those GAINZZZZ!

There are some adjustments to the schedule with modified hours, so please read this carefully!

Friday 12/22:  Holiday WOD and Potluck.  We will be doing the 12 Days of Christmas WOD at 6:30pm followed by a potluck directly following (that means bring a dish to share!).  The same 12 Days of Christmas WOD will be the WOD for all of the classes that day.

Saturday 12/23:  Normal class schedule at 9, 10 and 11a.  There WILL BE an 8am competitor’s class as well!

Sunday 12/24:  Open Gym 9a to Noon (no Yoga this Sunday)

Monday 12/25: (Christmas Day):  Open Gym 9a to 2p

Tuesday 12/26:  Noon, 4:30p and 5:30p classes only.  Open gym from 1-4:30.

Wednesday 12/27:  Regular schedule

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

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

 
  WOD   1 minute at each station Row Sit ups Assault Bike Hip Extension Rest 4 Rounds   Coach’s Tip: It’s an endurance type of day today.  We threw in a curve ball with the hip extensions (by the time you climb on you should have about 30 seconds of work on them).  As always, its about good position, not speed.  Control and range of motion is critical to the hip extension as it should help strength the erectors and keep the back healthy if done correctly.  t’s a 20 minute workout today with no barbell… and a great day to log some meters!  

Meet one of our newest Covies, Jeff!  He’s crushing it already and we couldn’t be happier to have him.

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Holiday Schedule

Holiday Schedule

HOLIDAY SCHEDULE To help you maintain your fitness during the holidays, we will have options for you EVERY DAY… yes, even on Christmas Day!  While others are closed, we’ll stay open so you can continue to make those GAINZZZZ!

There are some adjustments to the schedule with modified hours, so please read this carefully!

Friday 12/22:  Holiday WOD and Potluck.  We will be doing the 12 Days of Christmas WOD at 6:30pm followed by a potluck directly following (that means bring a dish to share!).  The same 12 Days of Christmas WOD will be the WOD for all of the classes that day.

Saturday 12/23:  Normal class schedule at 9, 10 and 11a.  There WILL BE an 8am competitor’s class as well!

Sunday 12/24:  Open Gym 9a to Noon (no Yoga this Sunday)

Monday 12/25: (Christmas Day):  Open Gym 9a to 2p

Tuesday 12/26:  Noon, 4:30p and 5:30p classes only.  Open gym from 1-4:30.

Wednesday 12/27:  Regular schedule

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

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

 
  STRENGTH WOD   Push Jerks 2/2/2/2/2 ( 80-85% of 1 RM) Push Press 3/3/3/3/3 ( 80-85% of 3 RM)   **Once all sets are completed do 50 Perfect Push Ups   WOD

6 Pull Ups

7 Burpees

8 KB Swings

9 min AMRAP

Fitness: 35/26

Performance: 53/35

Open: 70/53 (Chest to Bar)

Coach’s Tip:  We are back to our percentage work today.  The loads should be getting heavier, but should be looking clean and crisp.  We will be dialing in on your technique throughout the warm up and the strength portion.  50 Push Ups is a lot of volume, so break up them into smaller sets (or cut the volume or use a band).  Remember, this is about doing (whatever is your number of) PERFECT push ups, not 50 ‘eh’ push ups.  The Metcon is a body weight burner to finish you off with a good sweat.

Focus and consistency.  That’s Scott in a nutshell…

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