Cove Pool WOD
It’s summer, so it’s POOL WOD time!
Please join us for the second annual Cove Pool WOD on August 19th! A huge thanks to Kim, Steve, Justin and Jenna M. for making this happen. We will have the pool to ourselves for an hour before it opens and plan program somethings special for the occasion! Don’t worry if you can’t swim well (or at all!) as we’ll have plenty of scaling options for everyone.
Plan to show up a little early (10am-ish) to sign your waiver, pay the guest fee and warm up, as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day (if you want and we hope you do!). The pool is extremely kid friendly (playground, volley ball, tennis, basketball, etc.) and there are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, the pool allows beer, but no glass bottles)! We will send a potluck sign up sheet out in the weeks before.
RVSP for the event on the FB page HERE
THIS FRIDAY: Swole Sisters Wine and WOD 6:30p
This one is for the Swole Sisters only, so if you’re not a lady Covie plan on hitting an earlier class! Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after. More details to come on the workout itself and potluck signups, but be sure to RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page
ENDURANCE WOD
800 M Run
800 M Row
WOD
21-18-15-12-9-6-3
Wall Balls
Slam Balls
Fitness: 14/10
Performance: 20/14
Open: 20/14 (must be unbroken)
Coach’s Tip: Another re-test day! Our focus here is on the endurance portion of our cycle, so make sure to get some good rest, eat quality foods and drink your water! We’ll go all out on the run/row, so take the METCON as a good training session. Just keep moving and get in a good sweat!
All the men and their big blue balls…
Thursday 4:30 class added to the schedule!
It’s official! 4:30 classes on Thursdays now!
Every Thursday we have people wandering in the gym waiting for the 4:30 class only to be told it’s Open Gym time. While everyone has been great and people have galvanized together to do the day’s WOD, we have decided to officially make it a coached class time! So, from here on out, there’s a 4:30 class every weekday now!
June 9th: Swole Sisters Wine and WOD 6:30p
This one is for the Swole Sisters only! Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after. More details to come on the workout itself and potluck signups, but be sure to RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page
STRENGTH WOD
Take 12 minutes to find a new:
1 Rep Max Strict Press
WOD
10 Push Press
15 Sit Ups
10 Pull Ups
10 Min AMRAP
Fitness: 95/65
RX: 115/75
Open: 115/75 (5 Bar Muscle ups)
Coach’s Tip: Our focus today is on the strict press. The coaches will get you ready physically and mentally, but here are a few things to think about has you hit the rig tomorrow. Grip the barbell hard! It might sound weird, but it really does help to squeeze the bar. Elbow position should be down, ready to press up, not too far out in a front rack position. Take a huge breath and a contract that core and glutes. After that, just keep the bar close and drive with everything else. You will only have 1-3 solid attempts on that big number without getting to the point of fatigue, so TAKE YOUR TIME and let’s PR!
Rich S., the founding father of Team Eff-It, getting after it during Murph!
Open Gym 9a-Noon (NO yoga tomorrow!)
OPEN GYM 9a to NOON!
Come on in and work on some mobility, make up a missed WOD or learn some new skills! We’ll be here from 9 to Noon so you can get after it! Remember, yoga runs EVERY OTHER WEEK so there is no yoga today.
A HUGE congratulations to Allie, Misa, Charles and Ethan who CRUSHED it at the Atlas Games Saturday. They WON 1st PLACE in the team RX division! For those of you who haven’t been to a competition yet a) you must go and watch or participate and b) it is HARD to win. There are some great teams that travel far for these events, and our Covies showed them all how it’s done!
Covies for the win…
Welcome CFH'ers!
A huge thanks to all the men who came out for Bromance Night at the Cove! It was an amazing event and the testosterone levels were HIGH! And thanks to all the lady Covies who came out to help serve drinks and support them as they lifting heavy s@#t.
Today we open our doors to CrossFit Federal Hill athletes! CFH is close for the Level 1 certification course so we want to provide a place where they can throw down. If you see a new face (or a familiar one), give a fist pump and welcome them to the Cove!
STRENGTH WOD
Snatch
1-1-1
x 5
Fitness: Power
Performance: Power
Open: Squat
“1-1-1” signifies that they should be quick singles. Do 3 quick singles then take a break and move up in load.
WOD
10 Power Snatch
12 Box Jump Overs
10 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 115/75 (Alternate from Power Snatch to OHS each round)
Coach’s Tip: We want you to move at a steady pace the whole ten minutes. This is not about sprinting then resting; we want continuous work throughout. Find a weight that you can do the barbell work unbroken or in two big sets.
If you listen closely you can hear Zipporah’s baby saying “let meowt”! And that she did! We have a new Cove baby girl! Congrats to Ronnie and Z!
