Thursday, September 1st 2016
LABOR DAY HERO WOD AND BBQ
Thanks to everyone for the feedback on CrossFit Family class times. While Saturday got a few “yays”, Sunday got more. But we want to find something that works for everyone, so here’s the schedule! To be respectful of our athletes that utilize open gym hours and because we have classes on Saturday (and so we can take over the whole space), we are excited to announce our next series of classes will run at NOON on the following dates:
SUNDAY, September 18th at Noon SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
6-WEEK CHALLENGE
STRENGTH WOD
Work up to a heavy 3-rep Snatch
WOD
7 Hanging Power Snatch
14 Push Ups
21 Double Unders
3 Rounds for Time
Fitness: 95/65
RX: 115/75
RX+: 135/95
COVE SKILL WOD
Big row from the evening class during the “Machine” last week!
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Wednesday, August 31st 2016
WEDNESDAY WINS!
Each Wednesday we like to celebrate the victories of our athletes — big or small. And we love when some stretches outside their comfort zone and tries something NEW. No matter how scary or intimidating it may seem. This week we want to feature Julie J. who has been CrossFitting with us from just about the very beginning and has been growing in so many ways.
MEN’S 6-WEEK CHALLENGE
PARTNER WOD
Between two athletes
50 Burpees
50 KB Swings
50 Box Step Ups/Jumps
50 Wall Balls
50 Jumping Pull Ups
50 Hanging Power Cleans
Cash Out: 1000M Row
Fitness: 35 bar/8lb ball/18KB
RX: 45b/10lb ball/35KB Russian or 26 American
RX: 55b/12lb ball/35KB American
RX+: 165/110
COVE STRENGTH WOD
A1) 8 RDLs
A2) 8 Floor Press
A3) 8 Ring Dips
3 Rounds
COVE WOD
In 7 minutes
400 M (with the slam Ball)
25 Slam Balls
Max Burpees over the slam ball
Coach’s Tip: This is a sprint! It’s only 7 minutes, so get after it today!
Travis E. working on his push press of the rack. He’s crushing it here at the Cove!
Tuesday August 30th, 2016
LABOR DAY HERO WOD AND BBQ
Thanks to everyone for the feedback on CrossFit Family class times. While Saturday got a few “yays”, Sunday got more. But we want to find something that works for everyone, so here’s the schedule! To be respectful of our athletes that utilize open gym hours and because we have classes on Saturday (and so we can take over the whole space), we are excited to announce our next series of classes will run at NOON on the following dates:
SUNDAY, September 18th at Noon SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
STRENGTH WOD
Scott and Trevor convinced Denisse to give it a go at the Cove. Now it’s a family affair and we could NOT be more excited! Keep up the great work Denisse!
Monday, August 29th 2016
CROSSFIT FAMILY CLASSES!
Thanks to everyone for the feedback on CrossFit Family class times. While Saturday got a few “yays”, Sunday got more. But we want to find something that works for everyone, so here’s the schedule! To be respectful of our athletes that utilize open gym hours and because we have classes on Saturday (and so we can take over the whole space), we are excited to announce our next series of classes will run at NOON on the following dates:
SUNDAY, September 18th at Noon SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
MEN’S 6-WEEK CHALLENGE
SKILL WOD
Overhead Squats 5/5/5/5/5
Work on technique. This could include mobility work and squat skill work
WOD
15 Box Jumps
12 Push Press
9 Toes-to-Bar
12 Minute AMRAP
STRENGTH WOD
If you haven’t met Liz B. yet, make sure to introduce yourself and say “congratulations”. Not only did she just have a baby (I know, you’d never know!) she just hit her pre-pregnancy front squat weight. She’s just awesome.
