Sunday, February 14th 2016
HAPPY VALENTINES DAY!
(and open gym is from 9a- Noon)
Whether you love the barbell, kettle bell or a good ‘ol burpee, come on in and show them your love on this special day! Let’s offset that box of chocolates with a make up WOD or some skill work. We’ll be there!
Our Anniversary Bash “BEST WOD FACE” winner Chris B. proves that no matter what the implement, he does NOT disappoint…
Saturday, February 13th 2016
REMINDER: SITTER COVERAGE 9A CLASS
We love how many families are taking advantage of the sitter coverage and we are considering expanding coverage even further. Stay tuned for more!
THE OPEN JUST TWO WEEKS AWAY!
STRENGTH
15 Minutes to find a heavy weight in this complex:
1 Power Snatch + 2 Overhead Squats
WOD
15 Air Squats
10 Deadlifts
5 Hanging Power Snatch
6 Rounds
Fitness 95/65
RX: 115/75
RX+: 135/95
COVE COACHES TIP: This workout is all about the hanging power snatch. The air squats should be quick, but they will catch up to you. The deadlifts will be light, but focus on good form here not speed. The hanging power snatch should be a weight that you can do 5 in a row with for the first 3-4 Rounds
Yes, Steve M. did this from a seated position. Can’t imagine what he’ll get to when he can use his momentum!
Friday, February 12th 2016
THE OPEN JUST TWO WEEKS AWAY!
PARTNER WOD
Cals Row
25 M Sprint (=1 Rep)
12 min AMRAP
Rest 2 minutes
KB Swings
Burpees
12 min AMRAP
Fitness: 35/26
Rx: 53/35
RX+: 70/53
One person works at a time. Teams must complete at least 1 rep of each movement.
Score = total reps
COVE COACHES TIP: There is a LOT of strategy required for this WOD. There are no guidances on how many reps of each movement you need to do, only that you do at least ONE of each movement. If you are great at swings and your partner loves burpees, then load up the volume accordingly! It will be fun to see how people break this down as there’s a ton of freedom around how to pull it off!
We love working with the next generation of CrossFitters at the kid’s program. Just like the grown ups, after the WOD we stretch and just lay there!
Thursday, February 11th 2016
CROSSFIT KIDS TOMORROW @ 4:45P
We are excited to have the kids back for the second CF Kids class at 4:45 Thursday. We will still be having Open Gym at 4:30 but we ask that you be respectful of the kids (and the instruction) happening. If you can be flexible with where you work and can tolerate “Kidz Bop” instead of Jay-Z, it should be a win-win! Thanks in advance for your understanding.
THE OPEN IS COMING TO THE COVE
STRENGTH WOD
Back Squat 8/8/8/8
**All sets should be heavy; you should only be able to go up 20-30 lbs from set 1-4**
WOD
COVE COACHES TIP: The first set of front squats should be unbroken. This workout is a sprint (under 9 minutes, ideally below 7). We want to work hard and fast from the start. Stay in the middle of your foot on the squats and keep your chest and elbows up. For the pull ups work in big sets, whatever that means for you.
Cannot wait to watch Allie B test a one rep max box jump some day. She’s floating about a foot above those plates!
