Monday, May 25th 2015
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
You might not be able to do it with a 20lb weighted vest, but you WILL be able to get through Murph!  The coaches will help you with any and all scaling options!
Sunday, May 24th, 2015
Thanks to everyone who made the Team RWB event this Saturday. We will be posting some pictures soon. For those that need to feed their CrossFit habit this weekend we have open gym. If you didn’t get a chance to re-test the “30 Day Challenge” Workout tomorrow is a great time.
Saturday, May 22nd, 2015
Yesterday was an amazing day as we re-tested our “30 Day Challenge Workout”. As a coaching staff always get nervous when we test (we don’t want to fail!) but yesterday the box exceeded even our expectations. We lowered the average time to complete the workout from 17:38 to 15:39!!! We even had three athletes that moved from Fitness to RX for the wod and had practically the same score. It just goes to show that hard work inside and outside the gym does payoff.
 Shyam, Pete, and Myrissa pushing the intensity yesterday!
]]>Friday May 22nd 2015
BRING A FRIEND FRIDAY: PARTNER WOD!!! Great job on the 30-Day Challenge re-test!  We will compile the analytics in the morning, but whether it was an improvement in time at the same weight… or a higher weight at a slower time… both are HUGE victories in strength and stamina.  As an example, Scott went from Fitness to RX (an increase of 20lbs on the barbell) but was 10 seconds slower.  20lbs x 20 reps x 3 rounds is 1200lbs!  So basically he moved 1200lbs from the ground to overhead in 10 seconds.  Pretty astounding. Like we said yesterday, we have already seen and heard about some amazing changes in many of you and we hope that you might share more with us during this challenge (email us at info@CrossFitCove.com). Keep in mind changes should not be limited to weight you may have gained or loss but could include things like how you feel, energy levels, sleep, cravings, and performance. We want to hear both the good and the bad!
 We are hoping to see many of you this Saturday to workout for Team Red White and Blue.  If you are interested in attending please add you name to the white board list or you can click the following this Team RWB on Facebook.  Think of it as a warm-up for Murph!
400 M row (Partner holds plank) 75 Wall balls  50 sit ups 400 m row (plank)  Rest 2 minutes  400 M Row (plank) 75 Hanging Power Cleans 50 Burpees 400 m row (plank) Fitness (75/55) (14/10) RX (95/70) (20/14) RX+ (115/85) (20/14)