COACHES  SUPPORT

As we prepare for our Governor Hogan’s phased-in approach to recovery. we have been preparing a number of resources to support those members that are not prepared to return to the gym quite yet. With the help of our coaches, we will be presenting these value adds over the coming days.  It is part of our mission to support everyone at the Cove, no matter where you are at.

METCON

Noon zoom class

4 rounds
15 Power Snatch
15 Overhead Squats

Time Cap: 18 min

Fx: 75/55
P/O: 95/65

*If you have to drop the barbell during any of the round, you will have to do a 400m run for every round you had to break up.
e.g. if you broke up every round, you have to run a mile at the end

HOME METCON

Same punishment as above, but
10 DB Hang Power Snatch (all same arm)
10 other arm Hang Power Snatch
10 Single Arm DB Overhead Squat
10 other arm DB Overhead Squat

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

ABSCESSORY

3 rounds
1:00 plank
:30 flutter kicks
:30 tuck ups
1:00 rest between sets

QUARTER 2 GOALS

I know we’re already a month and a half in but it’s time for new Quarter goals! Everyone has had to change the way they have approached fitness during Quarantine. Your new goal certainly won’t look like your last and that’s OK. Maybe your new goal is to survive the school year, use that assault bike that’s been collecting dust in the corner, or just to cut out that nightly late-night Pop-Tart habit you’ve picked up (Strawberry Frosted is the best). Anything you choose works – remember what Wrenn said so well, “Your hard, is your hard”. 

For Q2, since we’re not back in the Cove quite yet, write your goal(s) on something and post it in the Cove Club Whiteboard Question of the Day for Tuesday or send it to us through info@cove-fitness.com. 

METCON

5:30 PM Zoom Class

We had a great turnout yesterday and hope to see you all tomorrow

Every 2 minutes for 10 minutes
70 DU
remaining time max burpees

rest 2 min

Every 2 minutes for 10 minutes
20/15 Pushups
remaining time max front rack lunges

BB Option:
Fx: 95/65
P: 115/75
O: 135/95

DB Option
Fx: 35/25 (2 DBs)
P/O: 50/35 (2 DBs)

FINISHER

“Quadtastic”
3 rounds
30 Jumping Lunges
Rest 1 min

MAKING THE MOST OF THIS TIME

All this time at home has been stressful, as we are lacking the freedom to do all the things we enjoy and be with the people that we love. But it also has given us time. Time to play and do things that can help us grow as people.

We got this video from Dan Pino 2 to 3 weeks ago and we think there is a great lesson there.  Despite all the limitations we are under now, there are still opportunities to learn, grow, play, and laugh.

From Dan, “Since DAY ONE I have hated every time you did this drill during the warm up. I would put this performance up there with my first muscle up “

 STRENGTH

5:30 PM Zoom Class Tomorrow

If you have enough weights to challenge yourself, we have this option for today’s workout. 

1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

Cap: 12 minutes

HOME STRENGTH

If you are lacking the weight to really challenge yourself with a heavy rep, we instead will be attacking our strength pieces with speed and volume (ie lots of reps)

EMOM10
4 DB Hang Power Clean + 4 DB Front Squats

METCON

21-15-9
Hang Power Clean
Thruster

Time Cap: 10 min

Fx: 75/55
P/O: 95/65

Home WOD Version
Same, but with DBs

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

HAPPY MOTHER’S DAY!

No Sunday morning yoga this week but instead take some time and tell a mom in your life how much they mean to you. Quarantine has somehow managed to amplify the difficulty of Moming even more than before. The Cove is full of badass moms and make sure they feel extra special this year.  We literally couldn’t be here without them. 😉

Today we are also kicking off Coach Katie’s 6 week Crossfit Kids (at home edition) video series. Each week she’ll be doing a fun workout for the kids AND you to enjoy.