Daily WOD

July 1st, 2024

Strict Press

Heavy Set of 20

* Look To Beat Attempt From 6/24/24

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“The Human Torch”

AMRAP 10:

6 Dumbbell Snatches (R)

6 Dumbbell Snatches (L)

6 Single Dumbbell Thrusters (R)

6 Single Dumbbell Thrusters (L)

30 Double Unders**

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COVE NEWS

We hope you had a great weekend and are ready to get after it on Monday! Today we continue to work on our Squat Cleans by working on holding a solid vertical torso (with a solid front rack) at the bottom of your squat during the strength portion. It is amazing that, even in the short time we’ve been working on them, we’ve already seen incredible gains in strength and form.

A huge thanks to everyone who sent their friends our way for this week’s Foundations Series. Hopefully we’ll continue to build this community with good people who want to see great gains in their fitness!

A reminder that on Friday, October 30th we will be doing a HALLOWEEN COSTUME WOD!!!! Come dressed and ready to work out in something ridiculous. And feel free to bring any friends who would appreciate the hilarity of it all. It will still be a Partner WOD so any and all are welcome.

STRENGTH WOD

EMOM for 10 minutes

1 Squat Clean + 1 Front Squat with a 5 second Pause in the bottom

(add weight until you hit a heavy load)

WOD

20 Wall Balls

5 Power Cleans

6 Rounds

Fitness 95/65

RX 135/95

RX+ 165/105

14 min time cap

Mason gets vertical working on Handstand Push Up progressions…

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Sunday, October 18th 2015

OPEN GYM 9a-NOON

Open gym is happening tomorrow from 9a to noon. Please note, however, we are having some kids in at 11a to celebrate Gabe’s birthday (Rikki and Jason’s son). You are still welcome to work out but please know there WILL be a bit of kid chaos happening! We’d recommend coming on the earlier side… but again, we will keep a ‘grown up’ section partitioned off!

Monique and Tanya are part of the late evening crew… and continue to push either other to in amazing and inspiring ways!

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Saturday, October 17th 2015

Coach Geo, our master programmer (if you don’t like today’s wod it’s his fault), started a podcast for CrossFit Federal Hill called “The 4th Pull”. Here are two episodes I really enjoyed that you may want to check out.

Episode 4: The Female Perspective of CrossFit The 4th Pull: Conquering Your Goats

Should we be doing at Podcast at the Cove?

A reminder that the next round of Foundations Classes will be NEXT WEEK!!! Three classes will run on 10/19 (7:30P Mon) 10/21 (7:30P Wed) and 10/23 (6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial simply because they know YOU. It will give them a chance to take some classes with you after completing Foundations to see if it is something they really enjoy. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

CLICK FOR FREE TRIAL

STRENGTH WOD

Back Squats

5/5/5/5/5 (build up in weight)

WOD

20 Pull ups

50 Air Squats

50 Double Unders

15 Pull ups

40 Air Squats

40 Double Unders

10 Pull ups

30 Air Squats

30 Double Unders

**17 min Time Cap**

RX- Chest to Bar

RX+- Chest to Bar and Unbroken DUs

New members Keith and Karla join the regular morning crew for the first 6:30a class!

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Friday, October 15th 2015

We hope everyone enjoyed Jackie on Monday. Jackie is a “benchmark workout” which means it is a common workout that athletes and gyms can use for comparison. We, as a gym, pay special attention to these because we want to be sure that our programming is leading to stronger athletes.

We last did Jackie on April 6th when we were a very young gym. We had eight athletes retest this workout and we saw some massive improvements from all of those athletes. Tricia and Lindsey not only improved their times by over a minute but also used a lighter band. Katie improved her time by 6 seconds while doing thrusters with a 45 lb bar (vs 35) and doing unbanded pull ups versus a blue band. Way back in April I am sure Katie never thought she could do 30 pull ups to finish off a workout but she did and improved her time.

Adi was able to RX Jackie this time doing 30 pull ups versus ring rows while keeping his score the same. Andrew Mullican dropped 90 seconds off his score breaking into a sub-9 minute Jackie (that’s a big deal!) . Chris and Charles started their CrossFit journey with us way back in February and each knocked 3 minutes off of their times and looked so much better doing it. Coach Brian was able to go unbroken on this thrusters to improve his Jackie time. Coach Marina shaved off 40 plus seconds for a smoking 8:45 which is insane as their is no scaling for the women.

Not sure if anyone actually rang the PR bell Monday but there are a good number of people who should have (the PR bell isn’t just for lifting heavy weights).

For those that this was your first experience with Jackie we may see it again soon. Next time you hop on that rower we expect you to be stronger, fitter, and more prepared to show “Jackie” who’s the boss!

CLICK FOR FREE TRIAL

STRENGTH WOD

Squat Cleans 3/3/3/3/3

** Go up in weight each set. They do not have to be unbroken**

TEAM WOD TODAY!

Complete 5 Sets of the Following:

60 seconds of Rowing (for calories)
60 seconds of KB Swings
60 seconds of Power Cleans

60 Seconds of Rest

**Every 3 minutes the whole team must rest for 1 minute**

-Score is Total Cals, total KB Swings and total Power Cleans combined-

Fitness 35/26 (95/65)

RX 53/35 (135/95)

**Each teammate starts at a different station and rotates through for three minutes**

The 6:30am class procrastinating the start of the rest of their day after a tough WOD…

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Cove News

Daily WOD

July 1st, 2024

COVE NEWS

Monday, October 19th 2015

Sunday, October 18th 2015

Saturday, October 17th 2015

Friday, October 15th 2015

Daily WOD

July 1st, 2024