AWESOME JULY 4TH!

Thanks to everyone who came out to WOD and honor U.S. Army Sergeant Jeremiah Wittman with our Cove version of a July 4th celebration. The energy was amazing and the effort everyone put forth was incredible.  And the food was pretty darn good too!   We look forward to our next event coming soon!

SKILL WOD

25M Sled Pull Sprint

One Round of 25M (R/L) One Arm Overhead Walk (or lunge)

3 Rounds

WOD

40 Sit ups

50 Goblet Squats

40 Sit ups

50 Burpees

40 Sit ups

10  Min AMRAP

Fitness: 35/26

RX: 53/35

RX+: 70/53

Coach’s Tip:  For the skill/strength, in between the sled pulls press a KB overhead with your right hand (or dominant hand), lock your core in and walk 25M. Switch arms and walk back. 25M there and 25M back is ONE Round). This overhead walk will work shoulder stability, overhead position, core strength and leg strength.  

For the METCON, the goal is to get as close as possible to completing one round as possible.  If you have a weakness, scale the volume!  We want you to be chipping away at those Burpees (at the very least) when the clock runs out.

 

Coach Chris and Piper looking patriotic (and freaking adorable)… for July 4th!

 

]]>

HERO WOD “WITTMAN” AT 11AM!

We want to invite everyone to come celebrate the July 4th holiday CrossFit-style at the Cove!  We will kick off a with a Hero WOD at 11am and then relax with a pot luck community BBQ.  We’ll be providing burgers and hot dogs so bring a side or dessert and hang around afterwards.  

At 3p our very own Matt Boyle will be at Whole Foods with his Food Truck… and yes, it’s a CREME BRULEE FOOD TRUCK!  Let’s go show him our support after the workout and BBQ!

We will resume with a normal operating schedule on Tuesday.

AGAIN, this will be the ONLY class on Monday, July 4th!

The WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Come celebrate his life and honor ALL of those who serve on this July 4th Holiday.  As always, we can scale movements and volume (or both!).  

Ryan (a.k.a. “Woody”) maintaining a great front rack position on a heavy set…

 

]]>

 

OPEN GYM 9a – NOON

Come on in and work off some of that holiday splurging this weekend!  Make up a missed WOD, mobilize or just come hang out!  If you are planning on coming to the Monday Hero WOD, please take it easy on Sunday.  Wittman is a tough WOD and we want you to be well rested (and well hydrated!!).

MONDAY 11A IS OUR ONLY CLASS!

We want to invite everyone to come celebrate the July 4th holiday CrossFit-style at the Cove!  We will kick off a with a Hero WOD on Monday, July 4th at 11am and then relax with a pot luck community BBQ.  We will have a regular schedule the rest of the weekend.

AGAIN, this will be the ONLY class on Monday, July 4th!

The WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Come celebrate his life and honor ALL of those who serve on this July 4th Holiday.  As always, we can scale movements and volume (or both!).  

Justin F. working hard during DT.  This kid has been on an amazing fitness journey and we are blown away by him time and time again…

]]>

LARRY’S “BULLHEAD PIT BEEF”

THIS SATURDAY AT THE COVE!

Larry’s food truck “Bullhead Pit Beef” will be at the  Cove this Saturday!  He’ll be there around 10 so stay for a quick meal after the 10a or 11a WODs.  Come get in a great workout and get your grub on!

 

JULY 4TH AT THE COVE!

We want to invite everyone to come celebrate the July 4th holiday CrossFit-style at the Cove!  We will kick off a with a Hero WOD on Monday, July 4th at 11am and then relax with a pot luck community BBQ. And if after the BBQ and you are looking for a sweet treat, Matt B’s Creme Brulee will be at Columbia Lake in the parking lot of the Whole Foods. 

 We will have a regular schedule the rest of the weekend.

This will be the ONLY class on Monday, July 4th!

The WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Come celebrate his life and honor ALL of those who serve on this July 4th Holiday.  As always, we can scale movements and volume (or both!).  

 

STRENGTH WOD

 

WOD

 

A couple of throwbacks to last year’s Wittman WOD on July 4th…

 

]]>