Two Spots Left For Barbell Club
BARBELL CLUB – ONLY TWO SPOTS LEFT!
For those olympic lifting enthusiast we will be running our barbell club again starting on January 10th. This is a six week course focused on teaching and improving your snatch and clean and jerk. If you are an athlete that loves or is mystified by these lifts this program might be right for you. We are limiting those program to only ten athletes so we can give everyone a lot of attention– and there are just two spots left!
Details: Starting January 10th and lasting for 6 weeks (ending February 16th).
Times: Wednesday and Friday evenings from 7:30 PM
Cost: $125 for Cove Members. For Non Members $175
Cap: The class will be limited to 10 athletes.
Common Questions:
- Can I miss a few classes? Yes, there will be 12 classes over six weeks try to make at least 9 of them.
- What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
- Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run.
- What else can I expect? Talk to us and we’ll answer any questions you might have. Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
- How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.
Push Jerks 2/2/2/2/2 ( 95%+ of 1 RM)
Push Press 3/3/3/3/3 ( 90%+ of 3 RM)
14 EMOM
Even: 3 Deadlifts (they do not need to be touch and go)
Odd: ____ Burpee Box Jumps
Fitness: 7 BBJ
Performance: 7 BBJ
Open: 8 BBJ
Coach’s Tip: If you are going to drop your deadlifts be sure to take the time to get a good set up with your deadlift. Try to keep your shins vertical and braced throughout the midline.The 100K Club!
100K ROW CLUB!
We had an overwhelming 56 athletes sign up to row 100,000 meters (or 100 miles on the bike — or some combination of the two). Almost half the people who signed up completed this daunting task AND we even had some that hit extra mileage “for fun”. We couldn’t be more proud of everyone and love this annual tradition. Get ready for the next challenge — we always have something up our sleeves!
2 minutes at each station:
Rowing
Power Snatch
Slam Ball
Assault Bike
3 Rounds
Each partner must work for 1:00 each at each station.
Fitness: 75/55
Performance: 95/65
Open: 115/75
Coach’s Tip: Work rest is 1:00 to 1:00 so when you’re up, get after it! This will result in equal work at each station and require you to scale appropriately. For the power snatch, the focus should be on safely stringing those reps together.
Scott S. rocking the ab mat!
The "Committed Club"!
THE COMMITTED CLUB!
Bianca Smith
Alea Burke
Irina Kolb
Misa Francis
Susan Sanchez
Shaun Chemplavil
Jessica Marx
John Creveling
Middle Aged Jo
Ethan Wasil
Angela Davis
Keith O’Donnell
Ryan Woodward
Skott Sipe
Aditya Vadlamoodi
Katie Goble
Every 3 minutes for 15 minutes:
20 KB Swings
20 Sit ups
Max Cove Shuttle Run (down and back)
Score = Total shuttle runs
Open: GHD Sit Ups
Coach’s Tip: A little skill work to open the shoulders and work the core followed by a body weight killer. You should have about 1 minute for the shuttle runs, so scale the work before it to allow for some run time. There is no rest so the rounds will get shorter and shorter!
No one puts in more effort than this athlete. Go Keisha!
Cove Anniversary Bash One Month Away!
ONE MONTH AWAY!
BARBELL CLUB – TWO SPOTS LEFT!
For those olympic lifting enthusiast we will be running our barbell club again starting on January 10th. This is a six week course focused on teaching and improving your snatch and clean and jerk. If you are an athlete that loves or is mystified by these lifts this program might be right for you. We are limiting those program to only ten athletes so we can give everyone a lot of attention– and there are just two spots left!
Details: Starting January 10th and lasting for 6 weeks (ending February 16th).
Times: Wednesday and Friday evenings from 7:30 PM
Cost: $125 for Cove Members. For Non Members $175
Cap: The class will be limited to 10 athletes.
Common Questions:
- Can I miss a few classes? Yes, there will be 12 classes over six weeks try to make at least 9 of them.
- What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
- Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run.
- What else can I expect? Talk to us and we’ll answer any questions you might have. Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
- How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.
