Sunday, June 14th 2014
OPEN GYM 9-Noon
Thanks to everyone who came in yesterday for the Family WOD. It was so much fun and we are looking forward to next Sunday already! Â Be sure to tell your friends they are more than welcome to join us.
And if you want a Murph re-do or do it for the first time, come on in on Sunday for Open Gym. Â Josh and Drew will be here around 9 to warm up and get going by 9:15/20ish. Â Or just come in and work on a skill, conquer a weakness and just get mobile! Â Hope to see you then.
Eric and Brian breaking their Whole 30! It was glorious
]]>
Saturday, June 14th, 2015
FAMILY WOD 10AM
One last reminder that our Family WOD will be Saturday morning at 10a (NO REGULAR WOD AT 10AM!). All are welcome!  We will have sitter coverage for the 9am so if you’re feeling bold, come put the kids in the kids’ room and stay for the family WOD.
And if you want a Murph re-do or do it for the first time, come on in on Sunday for Open Gym. Â Josh will be here during open gym doing it and we’d love to give him some company!
SKILL WOD
Take 7 Minutes to find your 1 Max set of Unbroken Double Unders
(record best unbroken set)
WOD
2 minutes of Wall balls
2 minutes of KB Swings
2 minutes of Push Press
2 minutes of Sit ups
2 minutes of Rest
1 minute of Wall balls
1 minute of KB Swing
1 minute of Push press
1 minute of sit ups
-Time-
Score = total Reps
Fitness 75/55, 53/26KB
RX 95/65, 53/35KB
RX+ 115/75, 70/53KB
Erich showing strong pulls on the rower while Nathan collects himself for the next round…
]]>
Friday, June 12th 2015
BRING A FRIEND FRIDAY PARTNER WOD!
Time for yet another challenging and fun partner WOD! Â Bring a friend or partner up with another member — either way it will be a blast! Â And a reminder that our Family WOD will be Saturday morning at 10a (NO REGULAR WOD AT 10AM!). Â All are welcome!
On Sunday, Josh will be making up Murph (he didn’t get to do with the group on Memorial Day) and we all know that Murph hard, but doing it solo is even harder (right Katie?!). Â Anyone want to join him? Â If so, ping us on email and we’ll find the time that works best for everyone. Â And obviously be careful: drink lots of water (especially the day and hours before), take breaks and know your limits! Â Here’s Josh working hard on Nancy (just a warm-up for Murph)!
PARTNER WOD
75 Power Cleans
75 Box Jumps
75 Pull ups
75 Burpees
-One person working at a time-
Fitness 95/65
RX and RX+ 135/95
Â
So glad to have this woman back! Â Lindsey is back at it and looking STRONG after being with Spencer as he recovered…
]]>
Thursday, June 11th 2015
A BOY FOR PETE,
A GIRL FOR THE REST OF US…
We are thrilled to announce that Pete’s wife delivered a beautiful and healthy baby boy on Sunday! Ashton William Staples is here!  With Ashton’s arrival we have a new member of the Cove family (and our median age just dropped significantly).  We’ll be planning baby WODs for him before you know it. Pete is currently doing his own version of CrossFit:  swaddling AMRAPs and EMOM diaper changes.  CONGRATULATIONS PETE!!
For the rest of us, its a GIRL!!  Tomorrow we will be doing “Nancy”. Some of the toughest CrossFit WODs are simple couplets (two movements) of a loaded and unloaded movement. ‘Nancy’ is a perfect blend of a loaded movement and running, but this CrossFit benchmark workout adds a bit of complexity with the overhead squats. Even though the weight is somewhat light for an advanced CrossFit athlete, it becomes daunting as the rounds progress and could put strain on your shoulders if you aren’t in a proper overhead position.  Speaking from personal experience, do NOT push outside your limits.  I did my first Nancy and went for RX and walked away with a shoulder impingement that last for weeks. If it’s your first time trying this WOD, we HIGHLY recommend scaling the weight down, or even just using a PVC pipe (Yes, really. Just the PVC!). Or if you just can’t get into a safe position, we scale to a different movement with the same overall benefit.
STRENGTH WOD
Take 12 minutes to find a heavy load in this complex
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS
WOD
“Nancy”
15 OHS
400 M Run
5 Rounds
Fitness 75/55
RX and RX+ 95/65
25 min Cap
**DO NOT BE AFRAID TO SCALE**
Here’s our new Dad Pete sneaking out for a quick sweat…Â and with very little sleep under his belt, he CRUSHED IT!
]]>