Daily WOD

January 28th, 2025

BACK SQUAT
Every 2:30 x 3 Sets:
3 Back Squats
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Aim for ~80-85% of 1RM
* Build In Weight To Technical Failure
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“Abandon Ship”
AMRAP 5:
50/40 Calorie Row
Max Wallballs
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AMRAP 4:
40/32 Calorie Row
Max Wallballs
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AMRAP 3:
30/24 Calorie Row
Max Wallballs
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AMRAP 2:
20/16 Calorie Row
Max Wallballs
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AMRAP 1:
10/8 Calorie Row
Max Wallballs
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FX: 14/10
RX: 20/14
RX+: 30/20
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View Past WODs

COVE NEWS

One more day to sign up for Clash at the Cove!

YOGA THIS SUNDAY!

We are on for yoga with Ashley this Sunday so come on in for a great session! Not only is it great to build your strength and flexibility, it’s the perfect ‘active recovery’ day.

ONE MORE DAY TO SIGN UP FOR CLASH AT THE COVE!

Yes, its right around the corner! And while we have amazing participation thus far, we want EVERYONE to get involved one way or another. If you’re still on the fence about competing, please talk to us. And if you don’t want to compete… volunteer! We are short on volunteers so even if you can spare and hour or two, please sign up on the white board and put down your avails. Ask anyone who’s done this… its an amazing day that epitomizes what this community is about!

PARTNER WOD

This is a re-test from April 14th

____Assault Bike Cals

100 Pull ups

100 KB Swings

____Assault Bike Cals

MM- 100 Cals/ FM- 90 Cals/ FF- 80 Cals

Coach’s Tip: Unlike some other assault bike workouts, this is more of a pacing workout. Attack the bike at a pace that you can go for about minute at a time. This is a high number of reps and we want to ensure you are getting down to full extension on each rep. “Shorting” your pull up reps can cause injury and as you know, safety is first and foremost! Use progressions if you find (or a coach tells you) that you are not fully extending.

We recently trained four of Justin M’s high school athletes with a WOD consisting of a LOT of box jumps, wall balls and rowing.

All smiles afterwards, round one goes to the ladies!

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Yoga Sunday! And last chance to sign up for Clash at the Cove!

YOGA THIS SUNDAY!

We are on for yoga with Ashley this Sunday so come on in for a great session! Not only is it great to build your strength and flexibility, it’s the perfect ‘active recovery’ day.

TWO MORE DAYS TO SIGN UP FOR CLASH AT THE COVE!

STRENGTH WOD

Bulgarian Split Squats 6 each leg

8 Good Mornings (light not heavy)

30 Second High plank

3 Rounds

WOD

3 Power Cleans

6 Box Jumps

7 min AMRAP

Fitness: 115/75

Performance: 185/125

Open: 205/135

Coach’s Tip: Focus here is on the strength portion. This accessory work is an important part of our cycle and should help with leg strength and core stability. For the metcon the cleans should be heavy. Singles are fine as long as you keep the load moving.

Caryn with the look of fierce determination!

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Last chance to sign up for the Nutrition Challenge!

NUTRITION CHALLENGE KICK OFF MEETING WEDNESDAY NIGHT!

The Fall Nutrition Challenge kicks of Wednesday night, so sign up now if you are ready to make a change! If you already signed up, make sure you sign up for your PRE scan time with the link below. This challenge is for those who are willing and dedicated to making that change — and we guarantee you’ll learn healthy habits that will last a lifetime! The cost is $100 and includes the following:Kick Off Meeting Wednesday September 20th at 7:00PM.The Challenge officially begins September 25th and ends on Sunday, November 5th. Pre Body Scans: Wednesday September 20th, Friday September 22nd & Saturday September 23rd Post Body Scans: Friday November 4th, Saturday November 5th We will set up a Private Facebook page to post recipes, challenges, successes etc. InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis. The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone! SIGN UP FOR THE CHALLENGE HERE

STRENGTH WOD

8 min EMEOM (Increase load on each set)

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hanging Snatch

WOD

20 Alt DB Snatch (from the ground, switch arms every rep, 10 each arm)

40 Double Unders

5 Rounds

Fitness: 80 Singles

Performance: 40 Doubles

Open: 40 Doubles (unbroken)

Coach’s Tip: Rounds should be fast, 2 minutes or less.

Nina gearing up for some HEAVY hang cleans!

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September 18th, 2017

SIGN INTO WODIFY!

We have an important ask of each of you… please sign into class when you come! We know everyone does not enter scores (which is completely your prerogative) but we make important gym decisions based on the attendance information draw from class sign-ins. We seek multiple data points (including things like coaching and athlete inputs)… but Wodify data is one of of the key things that helps drive our decision making for the gym. It is a useful tool for us when figuring out how much equipment to buy, tracking class size by time of day and more. As we continue to evolve, this becomes very important in assessing the needs of the gym. So, do us a solid, and just sign into the class you attend! More to come on this, but for now, THANK YOU!

STRENGTH WOD

Back Squat or OHS

85-90% 4/4/4/4/4

WOD

21-18-15-12-9

Goblet Squat

KB Swing

Sit Ups

Fitness: 35/26

Open: 53/35

Performance: 70/53

Let’s just say this guy is clearly in contention for the ‘best WOD face’ award this year. Love ya Sammy.

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Cove News

Daily WOD

January 28th, 2025

COVE NEWS

One more day to sign up for Clash at the Cove!

Yoga Sunday! And last chance to sign up for Clash at the Cove!

Last chance to sign up for the Nutrition Challenge!

September 18th, 2017

January 28th, 2025