CLASS RESERVATION

As we continue to run our outdoor classes, we have to be sure the weather will allow us to workout. At times we may have to cancel a class at a moment’s notice. Be aware that if we do cancel a class, you will receive an email of this cancelation from Wodify.

We ask that you only reserve one class per day. If there is a class that you are looking to take but get locked out, we encourage you to still put yourself on the waitlist. We are continuing to look to provide ways to offer as many workout opportunities for as many people as possible and understanding the most popular classes helps us make decisions.

SATURDAY SCHEDULE

We are going have set up classes for Saturday at 9 AM and 10:15 and they are live on Wodify right now. If we see a strong demand for classes on Saturday we will add an 11:30 immediately.

METCON

Noon zoom class with Coach Teresa

“Tight Cheeks”
4 rounds
100m Loaded Carry
20 Back Rack Lunges (or Farmer’s Carry w/ DB)
20 Glute Bridges

Loaded Carry can be back rack or farmer’s carry

Time Cap: 17 min

Fx: 35/25 DBs or 95/65 BB
P/O: 50/35 DBs or 135/95 BB

ACCESSORY

3 rounds
8 Bird Dogs each side
:45 sec plank transitions
Rest :30

Plank transition = moving from high plank to low plank while keeping core as still as possible

WEATHER WATCH

The weather is looking pretty wet tomorrow but there might be some windows opening-up to work on our fitness.  If there is a gap in the weather we may look to create some “Open gym” periods for people to row, lift, mobilize, or do some sort of workout.  This will not be a guided class but a coach will be there to help you maintain spacing, get equipment and assist with cleaning producers.  Since the weather often changes quickly, keep an eye out on the Facebook group Cove the Club or on Wodify to see new “Open gym classes”. We know this is a difficult time to maintain routines, but we are doing everything in our power to give you options!

If you are looking for a challenging at-home workout, try Coach Maria’s Engine Express workout from Tuesday. Here is a link to the pre-workout video with a warm-up, cooldown, and demonstration of all the movements.

SQUAT MOBILITY

WITH COACH SARAH

Here is a great video from Coach Sarah on how to improve our mobility, specifically for squatting.

METCON

Noon class with Coach Teresa

“The Gauntlet”
8 min to complete each section, 1 minute rest between each

Workout 1:
__ Burpees

Workout 2:
3 rounds
10 Clean and Jerk
30 Lateral Bar Jumpovers

Workout 3:
1 mile run

Fx: 70 Burpees, 95/65 (or 35/5 DBs)
P/O: 90 Burpees, 135/95

* You only move onto the next part if you finish the workout in the alloted time.

SCHEDULE CHANGES

We are continuing to monitor attendance so that we can provide our safe CrossFit classes. To help us track attendance and class trends we are going to ask that you not only reserve your spot but also login into the Coachboard, which tells Wodify that you didn’t skip class.

To help to provide more classes for our evening people, we are going to be opening up a 7 PM class tomorrow. Continue to follow the blog and our Facebook private page for updates.

PT SESSION WITH JEFF FAIRMAN

Physical Therapy Appointment With Jeff Fairman

STRENGTH

Noon zoom class

Every 90 seconds for 6 rounds
3 Front Squats (From Ground)

METCON
21-15-9
Deadlifts
Front Squats

Cap:11 minutes

Fx: 115/75
P: 135/95
O: 155/105

DB
Fx: 35/25
P/O: 50/35

A MEMORABLE

MEMORIAL DAY MURPH

While “Murph” is one of the most memorable moments most CrossFitters experience each year, this year added a layer of complexity and remembrance for many.  Community is important to most CrossFit gyms, but at the Cove, it is our DNA.  But despite all of us doing Murph in places near and far, we’ve never felt more together. From the athletes sprawled out in the parking lot, to the home photos of “Murph in the books”, it was wonderful to see the Cove family so connected.

We long for the days when we crowd the rig, high five between rounds and enjoy a delicious potluck after.  But today, we marvel in the deep and meaningful bonds that bind us — now matter where we are.

We hope everyone had a safe weekend and get ready for an exciting week ahead with so many ways to work out!

CLASS SCHEDULE

The weather looks great this week and we will be expanding our offerings for classes. We have added a third evening class and will look to add a 4th evening class if we think there is a need.

Tuesday and Thursday Schedule

Noon

3:15 PM

4:30 PM

5:45 PM

Wednesday and Friday Schedule

9:30 AM

Noon

3:15 PM

4:30 PM

5:45 PM

Saturday

9 AM

10:15 AM

11:30 AM

From a programming perspective we have not only another great CrossFit class (special post-Murph recovery work) but Coach Maria will also be offering one of her Engine Express classes for those that are looking for an at-home challenge. Tomorrow’s workout is an absolute killer. She will be hosting a noon class via zoom and also has provided a great video for those doing it on there own.

ENGINE EXPRESS

HOME WORKOUT

NOON ZOOM CLASS

COVE METCON

“Aftermath Recovery”
EMOM20
1:Cardio option (see below)
2: 20 Bodyweight Lunges
3: 60 DU (or 100 SU)
4: 10 Ground to Overhead

Cardio Options:
100m Run
200m/175m Row

Ground to Overhead Options:
Plate Ground to Overhead
DB Clean and Jerks