Work up to a heavy one rep snatch
8 Power Snatches
8 Bar-Facing Burpees
*Decrease weight every 2 Rounds
*Score = Time it takes to complete the workout
FX: 115/85; 95/65; 75/55
RX: 135/95; 115/85; 95/65
RX+:155/105; 135/95; 115/85
After a short hiatus, we are excited to announce that we restarting our Cove Kids program. We are firm believers that fitness (particularly through the CrossFit methodology) can have life changing effects on the happiness and well-being of people off all ages. This has been a mission of the Cove and we are so happy that we can once again share this benefits with our youth.
The Cove Kids program will be headed up by one of our very own athletes now turned youth coach, Tracy Hayden. Tracy has been a lead coach for the Bullseye Running Club and is passionate about helping younger athletes find their love of fitness and sport. In her passion for CrossFit, she has completed her CrossFit Level I certification so she can broaden her youth coaching expertise to the world of functional movements. She has been developing this program for several months and we are so excited to be launching it in the coming weeks.
To better serve the kids, we are going to be offering classes for TWO separate age groups. One class hour will be for ages 6-8 and there will be a separate class for 9-12-year-olds (these ages are general guidelines and there is some wiggle room). The younger group will be focused on functional movements with an emphasis on the fun and rewarding aspects of fitness. The older athletes will also be focused on the “fun” aspects of a CrossFit class as well but will be exposed to more complicated movements and skills.
The general goals of the Cove Kids program consist of children learning basic foundational movements, developing motor recruitment pathways, and ensuring safe and efficient movements that carry into their daily lives. We see this as an opportunity to expose these athletes to many aspects of fitness (strength, power, speed, quickness, coordination, endurance, etc. ) that build a foundation for them to have success in not just sports and athletics, but in life.
The is a 6-week program starting on November 13th and continuing through December 18th, with classes on Sundays at 1 PM (6-8-year-olds) and 2:30 PM (9-12-year-olds). The cost of the program is $100 for kids of Covies and “friends of Covies” (referrals). The non-member cost is $120. If you are interested in being part of the program (or know someone who might be) email us at firstname.lastname@example.org or sign up HERE.
Although Fridays are normally reserved for Partner workouts, this week we are going to switch it up and have our weekly partner workout on Saturday. We are going to look to do is occasionally following the CrossFit prescription of constant variety in our workouts.
We have a great workout planned for this Friday.
10 Rounds x AMRAP 2:
15/12 Calorie Bike
Max Burpee Box Jumps
Rest 1 Minute Between Rounds
*Score = Total Burpee Box Jumps
FX: 12/9 Cal, 20/18
RX: 15/12 Cal, 24/20
We have had some really great attendance over the past couple of weeks with our Saturday classes and we couldn’t be more excited about that. With that said, in an effort to help out our coaches we ask that you reserve your class time prior to EVERY class. The coaches make lesson plans prior to class trying to understand the number of athletes and the demand for equipment.
We also note that a lot of people have been coming in early to do the Saturday workout at 8 AM (or earlier)n to get a head start on a busy weekend. We love that and continue to encourage that, so we also added an 8 AM spot on Wodify for that Saturday unofficial time slot. If you are working out at 8 AM and are running into the 9 AM class, we ask that you set up your equipment on the outer parts of the gym so that 9 AM class can use the Wodify station and main gym space.
Looking forward to another great Saturday workout.
SAVE THE DATE! 12/3!! A huge tradition at the Cove is our annual in-house competition, Clash at the Cove. After a long hiatus due to COVID, we are SO EXCITED to be bringing it back!
“Competition fever” has been hitting the community hard (with a record number of people signing up for AND supporting athletes at comps), but this is a very different type of competition. While we will all work hard and test our limits that day, the focus is on HAVING FUN and bonding with your fellow Covies. And there is no better experience than Clash at the Cove to deliver on this. Although we will indeed crown a champion at this event, do not let the word “competition” deter you from participating!
This event is meant for EVERYBODY at the gym and is a FUN and INCLUSIVE way for people to dip their toes into the “competition” space. This year we will be having an RX and a Scaled division that will feature Male/Male or Female/Female teams. Just like our Partner WODs, team formats can help push you, but also provide comfort in the fact that you can lean on your partner to help round out your weaknesses. It’s a win-win!
Again, the competition is for EVERYBODY in the gym, literally EVERYBODY!!!! If you aren’t convinced that you can do this event AND have a great time (please talk to us so we can convince you) you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges, scorekeepers, and equipment managers. Non-members and family are welcome to come and cheer everyone on too. It’s such a fun experience that you want to share with others. We are looking for 100% participation in one form or another!
The event will be on Saturday, December 3rd, and typically goes from 9 AM to 2:30 PM. All you need to do is sign up at the whiteboard by the front Wodify station or you can just email us at email@example.com. We, as a coaching staff, will be deciding on teams and will release that information live on “Facebook live” (that is a really fun event in itself!).
We know many of you are going to wonder what division to choose and to help you with that decision, we are posting general standards below. But PLEASE talk to us if you are undecided or don’t know what division to choose!
In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weights”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you, that’s when you lean on your teammate to help you out. It’s part of the fun of a TEAM competition in a safe and supportive environment.
Clean and Jerk 95/65
Jumping Pull Ups
Knees to Waist
Clean and Jerk 155/105
Toes 2 Bar
Again, if you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction! Let’s get that white board filled NOW!