Free Foundations Next Week!
IMPORTANT NEW MEMBER INFO!
We are making some changes to our new membership on-boarding process as we continue to grow. This is not a hard sell by any means, but if you know anyone who’s interested in the Cove, please let them know the time is now!
- We will be raising the ‘same household rate’ from $100 to $120. This will NOT affect anyone currently at the spouse rate (unless you leave, your rates will never change!). It is still a steep discount, but if you have a loved one who’s been on the fence, bring ’em in!
- We will only be doing a few more rounds of free foundations classes. In the future, athletes will pay for the three classes and then will get a week of regular classes for free.
- Lastly, we will soon be capping membership. Preserving community and maintaining the best possible experience for our athletes is our number one priority. While we love new faces, we want to set a membership threshold that allows us to continue with the highest quality of coaching and individual attention that yields the best results for everyone!
STRENGTH
12 minutes for this complex
Hang Snatch + Snatch (squat or power, athletes choice)
WOD
12 Power Snatch
24 Air Squats
9 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 95/65
Coach’s Tip: The strength complex work is meant to warm up for the workout, not a time to set new PRs. 95/65 is an aggressive weight for the performance track today so please scale down if you cannot go unbroken (it should be a load that can be done unbroken for the first 3 rounds). If you are doing singles or 3’s on the first round it loses the intended stimulus for the workout!
Wednesday Wins — Cove Dads!
WEDNESDAY WINS! CROSSFIT DADS!
This Sunday we saw a FB post from Paige K. wishing her Dad, Paul, a Happy Father’s Day. Among other things, she wrote “thank you for being my workout partner, my biggest fan, and for always keeping it real.” Whoa! Workout partner!? She is thankful to workout out with her Dad? Yes!
Then it struck us just how many awesome Dads we have here that will one day get a post like this. Sure, you’re good at “parenting”, but you are all incredible role models for a life of health and fitness. And while you might not see the immediate impact you are making, over time you will shape how they view fitness (fun!) and build healthy habits that will last a lifetime.
We built this place so that you could find that hour for yourself, but also hoped that the time spent here would influence those around you. Nothing embodies this notion more than seeing our Dads enjoy time at the Cove with their children. Whether it’s them seeing you through the glass in the kid’s room or taking CrossFit Family classes with you, you are making an impression. As adults, we have created a “culture of play” here at the Cove and it is wonderful to see your children “play” with you inside AND outside the box.
There are too many to mention and celebrate, but here is a small collective of some amazing moments between our Cove Dads and their kids. The fact that you want to share this experience with them means the world to us, and we know it means the world to them. They may not say thank you now, but they will one day.
Just watch out though… they’ll be better than you before you know it…
We are so inspired by this that we are actively finding dates for our next series of CrossFit Family classes! Stay tuned for dates and times!
WOD
400 M Run
15 Toes to Bar
2 Rnds
1 Min Rest
200 M Run
15 Thrusters
2 Rnds
1 Min Rest
400 m Run
15 HSPU
2 Rnds
Fitness: 75/55
Performance: 95/65
Open: 115/75
30 min Cap
Coach’s Tip: Overall it is a longer workout that people should scale as needed to finish within the time cap. We are looking to keep a good pace on the runs and maintain some consistency here… it is by no means a sprint/rest style workout. Just keep moving!
Another one of our rad dads…
We are going to continue with our wide stance box squats. It will do wonders for the posterior chain if done correctly. If you can’t hit the 80% of your 1RM with proper technique, don’t worry about. Sitting far back and keeping those shins vertical (or even pointing TOWARDS you) is what we are looking for!
STRENGTH WOD
Wide Stance Box Squats 3/3/3/3/3/3 (approx 80% of 1 RM)
Make sure you are sitting back to the box, pausing then exploding up.
WOD
AMRAP 4 min
6 Burpee Box Jump Overs
10 Deadlifts
Rest 4 min
AMRAP 4 min (pick up where you left off)
6 Burpee Box Jump Overs
10 Deadlifts
Fitness: 185/125
Performance: 225/155
Open: 275/165
Coach’s Tip: The metcon should be quick and dirty. The deadlift weight should be 10 reps in a row for almost the whole time. 6 burpee box jumps should be fairly fast knowing that is it is only a 4 min work period.
Getting stretchy…
Coaches competing at the Flex at the Mall
Congratulations of Coach John and Coach Ashley
A big shout out to Coach John and Coach Ashley (yogi extraordinaire) competed this past weekend at the Flex at the Mall and did great at a very challenging competition. Thanks so all the supporters for the athletes (#thecoverollsdeep) and if you might be interested in trying a competition yourself let us know and we can help you find one.
SKILL WOD
8-10 Strict Pull ups
8-10 Single Arm DB Rows
4 Rounds
Open: 5 Bar Muscle Ups
WOD
10 Slam Balls
20- 1 Arm Push Press (10 each side)
50 Double Unders
4 Rounds
**You choose the DB weight, it should be 10 in a row**
Fitness: 100 Singles
Performance: 50 Doubles
Open: (sub 10 toes to bar for 10 Slam Balls) 75 Doubles
Coach’s Tip: The push press is going to make the doubles difficult if you are using your shoulders too much. This is where it is so important to be sure to drive the rope from the wrist and not the shoulder.
