On the 3:00 x 3 Sets:
8 Strict Press
Start First Set at 60% & Build
2 Rounds x AMRAP 4:
30 Double Dumbbell Thrusters
20 Burpee Box Jump Overs
Rest 2:00 Between AMRAPs
FX: 35/25; 20/18
RX: 50s/35s; 24/20
RX+: 50s/35s; 24/20; GHDs
CLASH AT THE COVE IN-HOUSE COMPETITION
Saturday, February 3rd will be our annual IN-HOUSE COMPETITION known as Clash at the Cove.
The Clash at the Cove is meant for EVERYBODY at the gym and is a FUN and INCLUSIVE way for people to dip their toes in into the “competition” space. So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to a new level.
As the CrossFit Games season approaches, we all look at these athletes with marvel and dream of someday being like them. Well, this is your chance to take that step onto the competition floor but in the safe confines of the CrossFit Cove.
If you’re the kind of person who says you disdain being competitive, we hate to tell you — but you compete with yourself every day. So, technically you have zero excuses!
This year, we are doing a partner-style competition with teams comprised of one male and one female.
. We will have scaled and RX divisions and the day will feature a variety of workouts that will challenge all aspects of your fitness. We will handle putting the teams together, all you need to do is choose the appropriate division for yourself. Trust us, we will pair you appropriately in terms of ability, personality and potential for the MOST fun day.
Just like our Partner WODs, team formats can help push you, but also provide comfort that you can lean on your partner to help round out your weaknesses. It’s an awesome experience for both partners!
Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year. The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.
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 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 and equipment managers. Non-members and family are welcome to come and cheer everyone on too.
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! Here are some important bits of information to get you signed up and ready for this epic day:
HOW IT WORKS:
- Sign up with this Google sheet or you can simply place your name on the White Board at the front of the gym by putting your name on the division in which you want to join (or if you want to volunteer).
- We will create the teams to keep them competitive, but also to put people together that we think will have a great time together.
- Teams will be announced on Monday, January 29th via Facebook Live!. You MUST sign up by Friday, January 26thto participate. DO IT!!!
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 then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.
Clean and Jerk 95/65
Jumping Pull Ups
Knees to Waist
Clean and Jerk 155/105
Toes 2 Bar
So, put your name up on that sign-up board or sign up here. If you have any questions, just email us at email@example.com
We want to see that thing FULL!
A CLASSIC PIC FROM THE ONE OF OUR FIRST CLASH AT THE COVE EVENTS
COACH JENNA AT WODAPALOOZA
The competitive CrossFit season isn’t just the CrossFit Open and Games anymore (more on that to come very soon) but now includes many other high-level competitions. Probably the biggest and the one that starts the 2024 season is Wodapalooza. This weekend the world’s best CrossFitters are descending on Miami, Florida to compete in this amazing fun, and demanding competition. And we are so excited to say that our very own Jenna Michelotti is “taking her talents to South Beach” and competing not as a teen but as the elite athlete we know her to be. She was invited to compete with “Fearless Misfits”. It includes such amazing athletes as 5-time CrossFit athlete Paige Semenza and Makenna Enslin. She will be going head-to-head with such CrossFit luminaries as Brooke Wells, Baylee Rayl, Kelsey Kiel, Alison Scuds, and Kelly Baker. She is no longer a teen but shoulder-to-shoulder with the other elite athletes who have been our CrossFit heroes.
We couldn’t be more proud or more excited for Jenna. We will be posting information about the competition on Cove the Club and it’s a really fun event to check out.
The first day of the competition is Saturday and here is the Fearless Misfits schedule.
BIKE RACE: Lane #2 9:11
WORMS CAN’T SWIM Lane #14 4:14 PM
UNO.DOS.TRES Lane #14 6:59 PM
Let’s go Coach Jenna!
Also, best of luck to Tola Morakinyo, who has been training at the Cove for the past couple of months and has been such a wonderful person to have at the gym. He is on team “Ombré Hombres” which includes such CrossFit superstars Chandler Smith and Noah Olsen.
Jenna and Tola, we hope you come back smiling, tan and filled with wonderful stories.
All was right in the world over the holidays with Jenna in the back listening to Taylor Swift
Take notes gentleman, one of the strongest men in the world warming up with an empty barbell
THE ONE RULE OF THE COVE
We are not big on rules at the Cove. While some places do burpee punishments for being late (the horror!), we know we are all busy, trying our best, and are considerate of the class and one another. This place is your escape from the madness of the outside world, so we want to keep it as stress-free as possible!
But there is ONE rule we ask you to follow:
During workouts, we ask that you don’t clean up your weights until the last person finishes the workout. Why? Just finishing most workouts is hard enough, but it is even harder when you see people around you cleaning up and moving on with their day while you are still grinding out the last reps.
With that said, we know many of you are busy and must head out early or might need to hop in the shower before work. No problem. The coach can take care of your equipment, or you can come back after your shower or bathroom break to get your stuff.
We don’t have many rules here, but rather a core value system that says that we lift each other up – in every sense of the word.
COVE COMMITTED CLUB
The month of December is a notorious difficult month to make it to the gym and we are so proud of so many Covies making it to this month’s Committed Club. The Committed Club is for those athletes who find the time to make it to the Cove 14 or more times in a month. It is a commitment that are making to themselves and the Cove community. We had 31 people make the committed club and we looking to continue to grow this group!
Each month, we give away a special gift to a random member of the committed club and this one goes to Axel Rodriguez. He is one of our longest-running members and he and his family have been cornerstones of the Cove community. As part of the Cove Committed Club, he wins one of the new Cove Hoodies that will be available later this month.
We hope to have even more athletes make the committed club for January (have you posted your quarter goals yet on the Cove goal board?) and we will have a new prize for a lucky member of the Club!