HANDSTAND CLASSES — ONLY FOUR SPOTS LEFT!
Back by popular demand, we are doing ANOTHER limited run specialty series on HANDSTANDS! We saw great success with the last group including an increased comfort level entering and exiting the handstand positions, improved free standing headstand and handstand holds, and cleaned up handstand walking positions. YOU DO NOT HAVE TO HAVE HANDSTANDS TO PARTICIPATE!
We love the continued enthusiasm we’ve been seeing at the gym to learn and refine this skill, so we’re putting together another series of classes JUST FOR HANDSTAND skill development. And with the Open coming right on the heels of these classes, you might be able to put your new skills to use on the worldwide stage! The classes will focus on the following:
– Learning to leave the wall behind and/or improve your handstands (and HSPU) by focusing on freestanding work.
– Developing proper body positions and how to use tumbling to exit the handstand.
– Improved body awareness and control when upside down.
– Strength building drills for handstand walking and HSPU’s
The classes will run on SUNDAY mornings at 8am and it will run for four weeks starting on Sunday, January 28th. The second week (February 4th) we will run the class at noon due to the Anniversary Bash the night before). The cost for this course is $60 and spots will be VERY limited (10 people). If you are interested, sign up HERE!
SATURDAY @11am IS BABES BARBELLS AND BRUNCH!
Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & Brunch! We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice. It is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. Obviously, this is a “no boys allowed” thing (unless they are serving us alcohol and treating us like the Queens we are!)
Post what you are bringing HERE!
PARTNER WOD
1 Power Snatch
3 Clean and Jerks
5 Pull Ups
5 Shuttle Runs
20 Rounds
Fitness: 95/65
Performance: 135/95
Open: 155/105
Time cap: 35 Minutes
You complete one round then your partner completes a full round.
Coach’s Tip: Today we have a barbell AND body weight partner workout today. The loading is slightly on the heavier side, but the reps are small and the rounds should be WELL UNDER 2 minutes. If they are not, scale away! There is a 35 minute time cap for this workout. BUT remember, it’s a sprint/rest format. You’ll work hard for your interval then you get lots of well deserved rest! Then 5 shuttle runs is about 30 seconds or less. We should have some partners sharing a bar so we can leave the middle of the gym open for the running. Focus on fast transitions between partners and transitions between movements. You should be hustling when it is your turn.
Friday night date night for Ethan and Faye!
It's BAAAACK! Handstand Clinic starts soon!
Back by popular demand, we are doing ANOTHER limited run specialty series on HANDSTANDS! We saw great success with the last group including an increased comfort level entering and exiting the handstand positions, improved free standing headstand and handstand holds, and cleaned up handstand walking positions.
We love the continued enthusiasm we’ve been seeing at the gym to learn and refine this skill, so we’re putting together another series of classes JUST FOR HANDSTAND skill development. And with the Open coming right on the heels of these classes, you might be able to put your new skills to use on the worldwide stage! The classes will focus on the following:
– Learning to leave the wall behind and/or improve your handstands (and HSPU) by focusing on freestanding work.
– Developing proper body positions and how to use tumbling to exit the handstand.
– Improved body awareness and control when upside down.
– Strength building drills for handstand walking and HSPU’s
The classes will run on SUNDAY mornings at 8am and it will run for four weeks starting on Sunday, January 28th. The second week (February 4th) we will run the class at noon due to the Anniversary Bash the night before). The cost for this course is $60 and spots will be VERY limited (10 people). If you are interested, sign up HERE!
SATURDAY @11am IS BABES BARBELLS AND BRUNCH!
Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & Brunch! We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice. It is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. Obviously, this is a “no boys allowed” thing (unless they are serving us alcohol and treating us like the Queens we are!)
Post what you are bringing HERE!
WOD
80 Wall Balls
60 Burpees
40 Box Jumps
30/20 Assault Bike Cals
20 Min AMRAP
Coach’s Tip: Today we go long. We have not hit a +15 minute workout all week, so it’s engine building time! The workout is designed to get back to the wall balls to see how far you can get through them. Everyone should have a goal to do that and you should think about scaling volume in order to do so. If you are on the bike longer than 3 minutes you will need to cut the cals down!
Katie Z and the barbell crew!
BIG WEEKEND AT THE COVE
EVENTS AT THE COVE
SATURDAY @11am: BABES BARBELLS AND BRUNCH!
SUNDAY @ 12pm: CROSSFIT FAMILY
We have a weekend of adult and family fun planned for this weekend. On Saturday we have our THIRD annual Babes and Barbells brunch. It will be a balance of fitness, food, and drinks. This is only for the ladies unless any of you guys are interested in serving drinks (we are serious).
One Sunday at noon we will have our second CrossFit Family class for 2018. While the core age for this class is 5-10 years old, we have over 15 mini athletes planning on coming that are 5 or under. We will likely be splitting up the kids/parents into two groups (5 and under and 6 and over), so if you have kids that are in both groups, we ask you either bring a second parent or defer to the younger group. It will be an amazing day for our community filled of laughter, chaos… and maybe some crying (mostly from Coach Brian we are guessing). Look forward to seeing you all in the morning!
STRENGTH WOD
8 min EMOM
1 Power Clean + 1 Hanging Power Clean
(build up in load)
WOD
WOD 3 Power Cleans15 Sit ups
30 Double Unders
5 Rounds
Fitness: 95/65 (6 Power Cleans)
Performance: 185/125
Open: 225/155 (Toes to Bar)
13 Minute Time Cap Coach’s Tip: We are looking for to pick challenging load for these power cleans. This is a test of maintaining good form while under fatigue.These guys are really pumped for family classes
Babes, Barbells and Brunch!
SATURDAY @11am IS BABES BARBELLS AND BRUNCH!
Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & Brunch! We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice. It is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. Obviously, this is a “no boys allowed” thing (unless they are serving us alcohol and treating us like the Queens we are!)
Post what you are bringing HERE!
STRENGTH WOD
(GRIP PRACTICE)
8-10 Strict Chin ups
10 Overhand grip barbell rows
20 second hollow rock
4 Rnds
WOD
60/50 Cal Row
50 KB Swings
40 Front Squats
Fitness: 75/55
Performance: 95/65
Open: 115/75
Coach’s Tip: Our skill work is a continuation of last week with a different twist. As you know, we are working on position of the body and hands on the rig and developing grip strength! The workout is a variation on “Jackie” and the Front Squats should be at a manageable load (something you should hit sets of 10 with while fatigued).
Len could not be a nicer guy. He’s also one of our most dedicated athletes. Always looking to improve his fitness and form, he’s a now proud member of the Barbell Club!
