Wednesday, June 3rd, 2020
CLASS SCHEDULE
We want to thank you all for your flexibility and understanding as we try to navigate the demands of our outdoor program. Our biggest problem is that you guys all want to work out all the time and that is a problem that we love.
We have lots of restraints we are dealing with as far as equipment, our safety protocols, and coaching availability but we are constantly experimenting to find solutions. Tomorrow we are going to add a 6 PM class as well to our normal schedule. We hope that this will be able to alleviate some of the demands tomorrow.
Be aware that the weather is pretty warm in the evening, so we want you to be sure to bring a water bottle, a sweat towel, sunscreen, and if you have one a yoga mat.
STRENGTH
Noon zoom class with Coach Teresa
Build to a heavy
1 Power Clean + 1 Shoulder to Overhead + 1 Hang Squat Clean
12 min cap
METCON
“Bad Leg Day”
40 Leg Blaster Complex
25 burpees
40 Leg Blaster Complex
Time Cap: 14 min
Leg Blaster Complex = Jumping Lunge + Jumping Lunge + Jumping Air Squat = 1 rep
THANK YOU GIFT FROM O2
THANK YOU GIFT
FROM O2
We cannot tell you how much we have enjoyed the past two weeks, as we are starting to feel that sense of normalcy with our outdoor classes. Being able to sweat, laugh, and share with one another either virtually or in-person have been huge blessings during this period of isolation. Community is a word bandied around often in CrossFit gyms, but its power has never been more apparent during this time.
We have been so thankful for your support during this time and our partners at O2 recovery drinks (and some of their partners) have a gift for you because of your support. As part of their “#stayformay” program, we are excited to share $100 vouchers for O2, Born Primitive, Puori, and Bear KompleX ($25 for each brand). To get your voucher, just go to communitycoalition.fitness/loyalty
ENGINE EXPRESS
Zoom Call with Coach Maria @ Noon!
METCON
5 rounds
20 Pistols
20 Pushups
60 DU
Time Cap: 15 min
Fx: Kneeling Pushup, Leaning Air Squat (10 each side). 100 SU per round
ACCESSORY
3 rounds
1:00 Plank
:30 sec flutter kicks
10 V-ups (or tuck ups)
Monday, June 1st, 2020
COVE ACCESSORY
PROGRAMMING
We have had a lot of positive feedback with our Cove Personal Programming and Accountability service and we have decided to extend it for an additional week. We also are opening up 2 more spots for 2 weeks of accessory programming, if interested just email us at info@cove-fitness.com.
For those that are already participating in this program, we will be emailing you a survey in the near future to get feedback on how to improve this service.
COVE SCHEDULE
Monday, Wednesday, Friday
9:30 AM, Noon, 3:15 PM, 4:30 PM, 5:45 PM, 7 PM
Tuesday and Thursday
Noon, 3:15 PM, 4:30 PM, 5:45,PM, 7 PM
Saturday
9 AM, 10:15 AM, 11:30 AM
STRENGTH
5 rounds
5 Front Squats (first rep squat clean)
METCON
“Putting the F U in Fun”
1 mile run
5 rounds
7 Front Squats
7 Thrusters
7 Push Press
Time Cap: 20 min
Fx: 25/15 or 75/55
P/O: 35/25 or 95/65
Keeping it clean
Saturday, May 30th, 2020
11:30 AM SATURDAY CLASS ADDED
Due to the high demand for tomorrow’s classes, we are adding an 11:30 AM class.
METCON
21-15-9
Hang Snatch
DU (reps x 4)
Time Cap: 11 min
Fx: Hang Power Snatch 75/55, 1:1 SU
P: Hang Power Snatch (95/65)
O: Hang Squat Snatch (95/65)
HOME WOD VERSION
30-20-10
Alternating DB Snatch
DU (reps x 3)
Fx: 35/25, 1:1 SU
P/O: 50/35
ACCESSORY