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December 17, 2017

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 Take 10 minutes to find a heavy load in this complex 1 Squat Clean + 2 Front Rack Lunges WOD

“Work It”

20 1 Arm DB Snatch

(take the DB from the ground to overhead, switch arms each rep)

25 Box Jumps

30 Front Rack Lunges

2 Rounds

**For the DB, go as heavy as possible. BUT make sure it is something you can lift with good form while fatigued.**

Fitness: 95/65

RX: 115/75

RX+: 135/95

Another great one to start the week! The 1 ARM DB Snatch can and should be a little heavier. The Front Rack lunges are not meant to be unbroken. Overall the timing should be over 10 minutes. The strength WOD should be a great little warm up for the workout.

Some strong men with some big bells…

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December 16, 2017

MORE YOGA

YOGA AT 8:15

OPEN GYM 9a – NOON

Coach Ashley is back it again for your yoga needs. Come in and get flexy!

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December 15, 2017

Saturday, December 16th 2017

WOD

30 Wall Balls

25 Sit ups

20 KB SDHP

5 Shuttle Runs

4 Rounds

Shuttle run- Down and back = 1

Fitness: 35/26

Performance: 53/35

Open: 70/53 (40 wall balls/15 GHD Sit ups)

Coach’s Tip: Today is longer, but we are putting on a cap at 28 minutes That is approximately 7 minutes per round, so if you are taking longer scale weight or volume. Should be a fun long Saturday workout!

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December 14, 2017

LAST CHANCE TO GET YOUR HOODIE!

LAST DAY TO ORDER HOODIES!

That’s right… if you want a 2017/18 Hoodie you need place your order by TODAY! That means you need to pick the size and option that you want… and we’ll bill you for it. This year we have TWO options for you to choose from. Both are zip up front hoodies (and both will be charcoal with a blue shell), but one is a light weight warm up style and other is a heavier and cozy option. So, whatever your needs, we have something for you! The design is the same on both, so it is about fabric and feel to decide what’s best for you! No worries if you are unsure, we have SAMPLES of each at the gym… so try them on for size AND fit! You will need to order not just the type, but your specific size! The lightweight option will be $50 and the heavyweight will be $55. So, head on in and get fitted for the new Cove Swag! Order your hoodies HERE!

WOD

50 M Double DB Overhead Walking Lunge

50 M Farmers Carry

5 Power Cleans

20 min AMRAP

Fitness: 115/75

Performance: 155/105

Open: 185/125

Alternate rounds

Fitness: Weighted walking lunge

Coach’s Tip: We have something a little different today for the partner WOD, but it should be fun though! Partner One will start on one side of the cones and walk down and back with the lunges, down and back with the Kbs and then hit 5 heavy power cleans. The lunges will be extremely challenging. For the fitness, scale by holding the DBs on your shoulders (you can probably go a little heavier that way).

#relationshipgoals

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December 12, 2017

Hand Care 101

HAND CARE 101

There’s never enough talk about hands and how to best care for them when it comes to CrossFit. But rather than showing off tears and blisters as badges of honor, let’s change the narrative to PROTECTING them from such awful things!

Those of you who are newer to CrossFit might be experiencing your first callus build ups. Or maybe even your first tear (eek!). And for you veterans, sometimes it’s easier to just pick away at them as a nervous habit. But regardless where you are in your journey, there are some REALLY easy and fast ways to make sure your hands are well loved and cared for.

Here’s a quick video on how to tend to your callous in a safe and effective manner. If you have any questions or want to try tackle them ‘supervised by a coach’, let us know and we’ll help you!

HOODIE ORDERS DUE FRIDAY!

That’s right… if you want a 2017/18 Hoodie you need place your order by THIS FRIDAY! That means you need to pick the size and option that you want… and we’ll bill you for it. This year we have TWO options for you to choose from! Both are zip up front hoodies (and both will be charcoal with a blue shell), but one is a light weight warm up style and other is a heavier and cozy option. So, whatever your needs, we have something for you! The design is the same on both, so it is about fabric and feel to decide what’s best for you! No worries if you are unsure, we have SAMPLES of each at the gym… so try them on for size AND fit! You will need to order not just the type, but your specific size! The lightweight option will be $50 and the heavyweight will be $55. So, head on in and get fitted for the new Cove Swag!

Again, we will be placing the order THIS FRIDAY, so make sure you lock in your hoodie this week. And yes, they are set to arrive by Christmas (12/23 to be exact). Order your hoodies HERE!

WOD

1,000/800 M Row

30 Toes to Bar

15 Ring Dips

3 Rnds

Fitness: 40 Sit ups

Performance: 25 Toes to Bar

Open: 30 Toes to Bar (20 Ring Dips)

Coach’s Tip: This is one of those WODs that does not look too bad on paper, but will end up being a longer bodyweight workout that is hard to finish if scaled appropriately. We should be aiming for a scale and/or volume that allows you to finish in 20-25 minutes. We’ll time cap it at 25 so if your first round is 8 minutes or longer, scale the next two!

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December 11, 2017

Hoodie Orders Due Friday!

HOODIE ORDERS DUE FRIDAY!

Again, we will be placing the order THIS FRIDAY, so make sure you lock in your hoodie this week. And yes, they are set to arrive by Christmas (12/23 to be exact). Order your hoodies HERE!

WOD

5 Rounds of:

40 seconds on, 20:seconds off

Pull Ups

Deadlifts

Burpee Box Jumps

Cals on the Erg

Fitness: 185/125

RX: 225/155

RX+: 225/155 (chest to bar)

We did back in March (March 14th to be exact!). The weights are heavy on the deads, so make sure to use flawless technique. We are looking for full extension on the pull-ups (as always) as you can rack up a lot of volume on a day like today… and we want you to be smart AND safe. Work for the full 40 seconds as you will have 20 seconds of built in rest.

Hunter is killing it at the Cove. So lucky to have him!

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December 10, 2017

HOODIES ARE BACK!

HOODIE TIME!

Besides the arrival of the holidays and the Cove Anniversary Party (2/3, by the way!), hoodies could the most anticipated event of the year!

Unlike other Cove swag, these will be a CUSTOM ORDERED. That means you need to pick the size and option that you want… and we’ll bill you for it. These have been a HUGE hit over the last two years and it just keeps getting better. And to top last year, we will have TWO options for you to choose from! Both are zip up front hoodies, but one is a light weight warm up style and other is a heavier and cozy option. So, whatever your needs, we have something for you! The design is the same on both, so its about fabric and feel to decide what’s best for you! No worries if you are unsure, we have SAMPLES of each at the gym… so try them on for size AND fit! You will need to order n to just the type, but your specific size! The lightweight option will be $50 and the heavyweight will be $55. So, without further adieu, I present to you the 2017/18 HOODIE!

We will be placing the order THIS FRIDAY, so make sure you lock in your hoodie this week! And yes, they are set to arrive by Christmas (12/23 to be exact). Samples are at the gym to try on, but you need to order your hoodies HERE!

STRENGTH WOD

Push Jerks 3/3/3/3 ( 75-80% of 1 RM) Push Press 5/5/5/5 ( 75-80% of 3 RM) 15 banded push downs between each set https://www.youtube.com/watch?v=9WnPYf6rJBw

WOD

20 Russian KB Swings

50 Single Arm DB Push Press (25 each arm)

20 American KB Swings

100 Double Unders

2 Rnds

Fitness: 200 Singles (35/26)

Performance: 100 Doubles (53/35)

Open: 150 Doubles (70/53)

Coach’s Tip: For the strength today we will hit the same thing we did two weeks ago, but at higher %’s. Work up to that % and then start your working sets. It is only 4 sets so they should all be challenging. Overall the metcon should take about 12-15 minutes, so if you sense you are trending longer, cut reps down. KB Swings should be unbroken and you should be using a very strong hip hinge. The DB weight should be something you can move pretty easily.

All the men!

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December 9, 2017

Yoga is back

YOGA AT 8:15

OPEN GYM 9a – NOON

After a successful run at last week’s Vekter games, Coach Ashley is back for all your Yoga needs. Get in, get flexy, and get a little sweat in afterwards as well.

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December 8, 2017

Saturday, December 9th 2017

FIRST SNOW

(and reminder there IS yoga on Sunday!!)

We will be posting to the Cove Club FB page (and here) about any weather announcements. Those of you who have been here a while know we do anything possible to keep the gym open during inclement weather, but we’ll never risk the safety of our coaches to get there if it’s really bad!

Plus, Saturday’s WOD is just awesome, we we won’t be able to stay away…

WOD

5 min AMRAP

1,000/800 M Row

Max Push Ups

(yes, meters count towards the Row Challenge!)

Rest 1 Min

5 min AMRAP

100 Doubles/300 Singles

Max Wall Balls

Rest 1 Min

5 min AMRAP

50 Sit ups

Max Pull ups

Rest 1 Min

2 Rounds

Score = Total Push Ups Wall Balls and Pull Ups

Coach’s Tip: Great long non-barbell workout and good way to end the week! Have fun with it and don’t dog the first movement because you are scared of the next. Go for it!

Ladies’ heat on the assault bikes!

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December 7, 2017

Cubbie Clean Out

‘TIS THE SEASON… FOR CUBBIE CLEAN OUT!

We’ll be posting about this often over the last week so no one can say “Where did my stuff go?!”…

While we love that the Cove is a home away from home for so many, that doesn’t mean ‘moving in’. Feel free to keep your gym essentials here in the cubbies (lifters, ropes, grips, etc) but it is not a place for dirty clothes and stinky socks. We will be doing a ‘cubbie cleanout’ in both the main gym cubbies AND the shower cubbies over the next two weeks. Anything non-gym essentials found will be put on a table by the goal board and, if not claimed in a week, will be washed and donated for the holidays!

HOLIDAY WOD & POTLUCK

In lieu of the regular 6:30pm class on Friday, December 22nd 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!

PARTNER WOD

100- Burpees

100- KB Swings

50 Hanging DB Squat Cleans

50 Burpees

50 KB Swings

50 Hanging DB Squat Cleans

Coach’s Tip: Divide the work up however you want, but only 1 person can be working at a time. The Dumbbells start in the hang position then get cleaned up to the shoulders. This is much harder than a traditional barbell clean, so choose your dumbbells accordingly!

Kristin stopped by to go for a little “walk” between wedding planning and buying a new home. The future Mrs. Coach Josh can rock a handstand!

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