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Daily WOD

July 31st, 2024





Deadlift
On the 3:00 x 3 Sets:
3 Deadlifts
* 3 Second Pause
* Build In Weight, Beat last week score
‍

“Bell” [HERO]
3 Rounds For Time:
21 Deadlifts
15 Pull-ups
9 Front Squats

Time Cap: 15 Minutes

FX: 135/95; Jhook Row
RX: 155/105
RX+: 185/135; C2B
View Past WODs

COVE NEWS

Sunday, January 24th, 2016

UPDATE!

OPEN GYM FROM 3 PM TO 5 PM

 

 

WE ARE HOLDING OUT HOPE FOR OPEN GYM

OPEN GYM at some point today (Sunday) is the goal. We are shooting for 3 PM.

Check the blog and Facebook for possibly evening/afternoon hours. 

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Saturday, January 23rd 2015

FRIDAY 5:30PM CLASS AND ALL SATURDAY CLASSES CANCELED

kettlebell_snow

Nothing makes us feel worse than canceling a class.  We pride ourselves on never being closed BUT, safety (inside and outside the box) is always our number one concern.  We are hoping to be up and running on Sunday for Open Gym (and maybe even run a class) but may have to modify the schedule and do it later in the day if the roads aren’t cleared. We will be providing real time updates on social media and here on the blog (yes, updates WILL happen at times other than 8:01p!)  Stay tuned… and thanks in advance for understanding!

REGISTER FOR THE OPEN

Tis the season!  The CrossFit Open starts on FEBRUARY 25TH!  We are hoping for 100% participation this year and because it is scalable now, anyone can do it.  Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.”  We would say… “you’ve completely missed the point of the Open”.  

The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove.  For those of you who don’t know much about it, for five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals (and then the CrossFit Games) called the CrossFit Open.  

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD.  We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST.  But don’t worry if you can’t make it here on Friday nights; during the Open every Friday (instead of the Partner WOD) we will do that week’s Open Workout as our WOD. Trust us, those five weeks are our community at its finest!

Here’s why you MUST SIGN UP NOW!:

Top Ten Reasons to Do the CrossFit Open
1. There will be lots of “firsts” here at the Cove. It may be your first time doing a competition or getting judged on your reps; and you lift something or do a movement  you didn’t think possible for the first time.
2. You push hard in your workouts but it’s nothing like an Open workout with everyone around you.
3. The Open is a world wide competition.  It’s something you can share with your friends and family that compete at another box and you can see how you stack up to the WORLD, not just our WhiteBoard.
4. It’s a chance for you to meet the rest of the gym. Who are those crazy people that wake up for the 5:30 AM class? What about the nooners and guy or gal you always chase on the WhiteBoard.
5. Last year a scaled division was added, you don’t don’t need to be elite to participate. You can do it even if you are just starting in the CrossFit world.
6. Trash talk -it’s not just for basketball (says Coach Brian).
7. You will learn what you are good at and bad at – you might struggle with Workout 1 with deadlifts but kill Workout 2 with burpees. Who knew you were a ninja at burpees!?
8. It will challenge you and challenges are good.
9. When you watch/judge another member you will learn more than you thought about what good movement looks like.
10. You will be inspired by others and you might inspire someone else.
BONUS: Masters division! Some of us have never been so happy to be “old”
Just so everyone is aware, there is a $20 charge for doing the Open that goes to CrossFit HQ. It’s annoying but well worth it. Every bit of global data is tracked and you can sort your scores with a variety of filters.  It’s ADDICTING! Again, we are aiming for 100 percent participation for this event. The more people involved the greater the experience is!
 

Way to open those hips Mike T!  Awesome work…

IMG_9221

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Friday, January 22nd 2016

SNOW UPDATE!

The governor has declared a start of emergency starting at 7 PM tonight. At the very least I am going to have to cancel the 6:30 PM class and I am afraid the 5:30 PM is in danger as well. I have every intention to run the 4:30 PM class tonight as people need to get there CrossFit in!

SNOW!?  NOW WHAT? 

kettlebell_snow

Some important programming notes due to the pending storm:

  1. Since Saturday looks like a horrible day and we still want all parents to be able to get their workout in… we are doing sitter coverage FRIDAY @ 5:30pm instead of Saturday at 9a.  Make it a date night.  Bring a spouse or bring a friend.  Get out of the house and get in a good sweat before we all get cooped up this weekend.  It is an AWESOME workout (see below!)
  2. We pride ourselves on never being closed (especially when schools and other gyms are)  BUT, safety (inside and outside the box) is always our number one concern.  We are hoping to be open on Saturday but if the forecast is correct with over a foot of snow and 50mph winds, we likely won’t open. Trust us, we’d MUCH rather be at the gym in a wide open space moving around than trapped inside the house.  We will be providing real time updates on social media and here on the blog (yes, updates WILL happen at times other than 8:01p!)  Stay tuned…
 

REGISTER FOR THE OPEN

Tis the season!  The CrossFit Open starts on FEBRUARY 25TH!  We are hoping for 100% participation this year and because it is scalable now, anyone can do it.  Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.”  We would say… “you’ve completely missed the point of the Open”.  

The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove.  For those of you who don’t know much about it, for five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals (and then the CrossFit Games) called the CrossFit Open.  

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD.  We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST.  But don’t worry if you can’t make it here on Friday nights; during the Open every Friday (instead of the Partner WOD) we will do that week’s Open Workout as our WOD. Trust us, those five weeks are our community at its finest!

Here’s why you MUST SIGN UP NOW!:

Top Ten Reasons to Do the CrossFit Open
1. There will be lots of “firsts” here at the Cove. It may be your first time doing a competition or getting judged on your reps; and you lift something or do a movement  you didn’t think possible for the first time.
2. You push hard in your workouts but it’s nothing like an Open workout with everyone around you.
3. The Open is a world wide competition.  It’s something you can share with your friends and family that compete at another box and you can see how you stack up to the WORLD, not just our WhiteBoard.
4. It’s a chance for you to meet the rest of the gym. Who are those crazy people that wake up for the 5:30 AM class? What about the nooners and guy or gal you always chase on the WhiteBoard.
5. Last year a scaled division was added, you don’t don’t need to be elite to participate. You can do it even if you are just starting in the CrossFit world.
6. Trash talk -it’s not just for basketball (says Coach Brian).
7. You will learn what you are good at and bad at – you might struggle with Workout 1 with deadlifts but kill Workout 2 with burpees. Who knew you were a ninja at burpees!?
8. It will challenge you and challenges are good.
9. When you watch/judge another member you will learn more than you thought about what good movement looks like.
10. You will be inspired by others and you might inspire someone else.
BONUS: Masters division! Some of us have never been so happy to be “old”
Just so everyone is aware, there is a $20 charge for doing the Open that goes to CrossFit HQ. It’s annoying but well worth it. Every bit of global data is tracked and you can sort your scores with a variety of filters.  It’s ADDICTING! Again, we are aiming for 100 percent participation for this event. The more people involved the greater the experience is!
 

PARTNER WOD

 

With a running clock:

From 0-10 minutes

“Double Grace”

60 Clean and Jerks for Time

Fitness: 95/65

RX: 135/95

RX+: 155/105

From 10 to 30 minutes

“Cindy”

5 Pull ups

10 Push ups

15 Air Squats

**The only rule is one partner working at a time**

The most efficient way to do Cindy would be Partner A does the pull ups, then the Partner B does the push ups, Partner A does the Squats, Partner B does the pull ups….

Coach Brittany warming up a packed evening class.  Great demonstration… and Wes looks like he’s impressed!

IMG_9191

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Thursday, January 21st 2016

THE CROSSFIT OPEN : REGISTER NOW 

 

Tis the season!  The CrossFit Open starts on FEBRUARY 25TH!  We are hoping for 100% participation this year and because it is scalable now, anyone can do it.  Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.”  We would say… “you’ve completely missed the point of the Open”.  

The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove.  For those of you who don’t know much about it, for five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals (and then the CrossFit Games) called the CrossFit Open.  

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD.  We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST.  But don’t worry if you can’t make it here on Friday nights; during the Open every Friday (instead of the Partner WOD) we will do that week’s Open Workout as our WOD. Trust us, those five weeks are our community at its finest!

Here’s why you MUST SIGN UP NOW!:

Top Ten Reasons to Do the CrossFit Open
1. There will be lots of “firsts” here at the Cove. It may be your first time doing a competition or getting judged on your reps; and you lift something or do a movement  you didn’t think possible for the first time.
2. You push hard in your workouts but it’s nothing like an Open workout with everyone around you.
3. The Open is a world wide competition.  It’s something you can share with your friends and family that compete at another box and you can see how you stack up to the WORLD, not just our WhiteBoard.
4. It’s a chance for you to meet the rest of the gym. Who are those crazy people that wake up for the 5:30 AM class? What about the nooners and guy or gal you always chase on the WhiteBoard.
5. Last year a scaled division was added, you don’t don’t need to be elite to participate. You can do it even if you are just starting in the CrossFit world.
6. Trash talk -it’s not just for basketball (says Coach Brian).
7. You will learn what you are good at and bad at – you might struggle with Workout 1 with deadlifts but kill Workout 2 with burpees. Who knew you were a ninja at burpees!?
8. It will challenge you and challenges are good.
9. When you watch/judge another member you will learn more than you thought about what good movement looks like.
10. You will be inspired by others and you might inspire someone else.
BONUS: Masters division! Some of us have never been so happy to be “old”
Just so everyone is aware, there is a $20 charge for doing the Open that goes to CrossFit HQ. It’s annoying but well worth it. Every bit of global data is tracked and you can sort your scores with a variety of filters.  It’s ADDICTING! Again, we are aiming for 100 percent participation for this event. The more people involved the greater the experience is!

STRENGTH WOD

8 RDLs (focus on form here, not weight)

15 Hip extensions on the GHD

WOD

30-20-10

Deadlift

Toes to Bar

Fitness: 155/105

RX: 185/125

RX+: 225/155

Pete got through each set with this giant weight on his back. Amazing…

IMG_9038

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