FAMILY CLASSES COMING BACK!

With school starting this week and next, people with kids will be getting back to a more “normal” routine.  To celebrate this, we are looking to roll out our next series of CrossFit Family classes.  These classes are similar to our “Partner WODs”, but in this case, you work out WITH YOUR CHILD!  We recommend the kids be 5 or older, but if you think your younger one has the capacity to follow instructions and take your lead, they are more than welcome to join in the fun.

While we can’t make everyone happy, we want to schedule these classes at a time that works best for most families.  Our scheduling options are Saturdays or Sundays at 11a or Noon.  If you have a preference for either of these four slots (again, Saturday at 11a, Saturday at Noon, Sunday at 11a or Sunday at Noon), please let us know!  Email us directly at marina@cove-fitness.com or brian@cove-fitness.com.  We’ll make a tally and the winning slot, well… wins!

COVE STRENGTH WOD

A1) Snatch Balance 3/3/3/3 (use 60-70% of 1 RM Snatch)

A2) Snatch Pull with a pause above the knee 3/3/3/3 (100-120% of 1 RM)

COVE WOD

OTMEM for 12 minutes

Even: 3 Power Snatches 

Odd: 40 Double Unders

Score weight on Power Snatch

Coach’s Tip: We are in week four of our snatch cycle.  The strength work above will help improve your speed under the bar and your first pull.  Get through all of your snatch balance work then move on to snatch pulls with a pause.

Dave O. with an AWESOME WOD face and looking like he needs some clips for that heavy barbell…

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FAMILY CLASSES COMING BACK!

With school starting this week and next, people with kids will be getting back to a more “normal” routine.  To celebrate this, we are looking to roll out our next series of CrossFit Family classes.  These classes are similar to our “Partner WODs”, but in this case, you work out WITH YOUR CHILD!  We recommend the kids be 5 or older, but if you think your younger one has the capacity to follow instructions and take your lead, they are more than welcome to join in the fun.

While we can’t make everyone happy, we want to schedule these classes at a time that works best for most families.  Our scheduling options are Saturdays or Sundays at 11a or Noon.  If you have a preference for either of these four slots (again, Saturday at 11a, Saturday at Noon, Sunday at 11a or Sunday at Noon), please let us know!  Email us directly at marina@cove-fitness.com or brian@cove-fitness.com.  We’ll make a tally and the winning slot, well… wins!

MEN’S 6-WEEK CHALLENGE

STRENGTH WOD

Take 15 minutes to find a heavy Hang Clean and Jerk

WOD

“Mini DT”

As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor.  The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.  We are calling it “Mini DT” as we are doing a slightly varied (3 rounds vs. 5) but we promise you it will be challenging… AND rewarding!

     

COVE STRENGTH WOD

Back Squat 5/4/3/1/1/1 (work up to 90% for your 1 RM)

 

COVE WOD

21 Pull Ups

21 Ring Dips

15 Pull Ups

15 Ring Dips

9 Pull Ups

9 Ring Dips

600 M Run

-For Time-

Coach’s Tip:  This workout has a high volume of advanced and challenging gymnastics movements.  Do NOT let the fact that you will need to scale deter you from tackling this WOD.  Use it as an opportunity to build strength and push yourself outside the comfort zone! 

Coach Holden ensuring his nooners maintain good form for wall balls…

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OPEN GYM 9a – NOON…

AND IT’S GOAT DAY!!!!!

Yes, we will have goats at the gym!  And yes, let’s work on those goats!

As a thematic representation of working on our weaknesses (often referred to as a “GOAT”), Jessica will be bringing her baby goats to the gym!  Yes, you read that right.  The actual goats will be there from around 9a to 11:30am.

Simply put, a “goat” is an area of weakness (or an area of opportunity to put it more politely) for you as an athlete.   EVERYONE has a goat. It’s that one exercise that comes up in a WOD and you dread it. Or maybe you even avoid those WODs (although we know our Cove athletes would NEVER do that!). Some of us have two, three, four or more goats.  If that’s the case, you have a whole herd of those little beasts, and you have a lot of work to do.

But today at Open Gym let’s just focus on one.  Whether that path be the yellow brick road or a little walk up a few flights of stairs, we want to help  you navigate the path you need to follow to conquer that “goat”!  

 

Charles in full-on beastmode!

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STRENGTH WOD

8 Romanian Dead Lifts

8 Chin Ups 

4 Rounds 

 

WOD

25 Wall Balls

400 M Run 

3 Rounds 

Fitness 14/10

Rx and + 20/14

Coach’s Tip:  Your legs will feel wonky after the wall balls so take it easy for the first 50 meters and then pick up the pace to a faster run.  Try to keep a steady pace on each round vs. coming out of the gates too hot and crashing in the last round!

Allie showing great form on wall balls!  Keep that ball tucked right under your chin and keep that torso vertical. And as always, break that hip crease to ensure you get past parallel …

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