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Daily WOD

May 29th 2024

“Gently Down The Stream”

For Time: 

1,000/900 Meter Row 

4 Rounds: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

750/675 Meter Row 

3 Rounds: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

500/450 Meter Row 

2 Rounds: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

250/225 Meter Row 

1 Round: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

Time Cap: 28 Minutes

FX: 35s/25s

RX: 50s/35s

RX: 50s/35s; 10 GHDs             

View Past WODs

COVE NEWS

Saturday, July 4th 2015

  We are excited to see everyone and celebrate the July 4th holiday CrossFit-style!  We will kick off a with a Hero WOD and then relax with a pot luck community BBQ.

Today’s WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
 
Come celebrate his life and honor all of those who serve on this July 4th Holiday.  
 
wittman
 
Congratulations to this week’s foundations graduates Ally, Nikki, Alexis, Kevin A, Katherine, Phillip and Kevin E.  Welcome to the community!
foundations grads
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Friday, July 3rd 2015

  We will be open on Friday with a regular schedule despite many are observing the holiday with a day off from work.  Feel free to mix it up (or sleep in if you are one of the 5:30am crew members) and hit the 9:30 or Noon!

 
And one last reminder that we are doing a Hero WOD on Saturday followed by a pot luck BBQ.  We hope to see all of you at 11a for the WOD.  Sitter coverage will be provided!
 
Many of you have probably noticed more skill WODs, mobility and fewer (or lighter) barbell  movements in the workouts this week.  Please know this is intentional as we’ve just wrapped a heavy clean cycle and have been going HEAVY with a lot of shoulder to overhead.  This kind of ‘de-loading’ is really important to our training cycles as it is the secret ingredient to take your training from good to great. We assure you a week of reload like this will do you a world of good and propel you on to greater overall gains.
 
SKILL WOD
Strict Press 5/5/5/5/5
(same weight across)
 
WOD
12 Front Squats
9 Box Jumps
200 M Run
4 Rounds
Fitness 95/65
RX 115/75
RX+ 135/95
 
Gives “boy bands” and “girl bands” a whole new meaning … 
 boys stretch
girls stretch
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Thursday, July 2nd 2015

  One of the best parts about this place is the amazing community. And we are happy to see it is growing so quickly!  So if you see someone new or that you haven’t met from another class, introduce yourself, stretch together or share your strategy going in today’s WOD. We know CrossFit can be intimidating as it is, but we can do a lot to help new members feel at home from the get-go!

 Tomorrow is Coach Eric’s birthday!  Join us after the 5:30p class for a piece of cake (not Whole30 approved) and some birthday burpees!  And don’t be afraid to wear that tank top you’ve got stuck in the back of your drawer.  As Eric would say, “suns out, guns out”!
 
SKILL WOD
6 Strict Pull Ups with a 3 second hold at the top
12 Weighted Push Ups
4 Rounds
 
WOD
500m Row
50m Overhead Walking Lunge with Plate
4 rounds
 
Fitness 25/15
RX 45/25 (RX+ same)
 
Lacey contemplates her next hang clean during a busy 5:30 class… 
 lacey and group
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Wednesday, July 1st, 2015

On the whiteboard we have a sign up list for Saturday’s 4th of July Hero Wod (Wittman) and BBQ. If you are planning on bringing a side please note it on the sign up.

For today’s wod, be sure to give attention to our mobility work. It is not as sexy as 500 M row or a heavy deadlift but just as important for your training. We as a coaching staff have seen some great gains in the Box’s ability to move well and we think that it is directly correlated to the improved mobility we are seeing in our members. By increasing mobility in the key muscles we can get our better into better position and perform more efficiently.
MOBILITY WOD
1 min Pigeon pose on a box (stretch the glutes) 
1 min Shoulder distraction with a band
2 Rounds
WOD
 
 
Every 5 Minutes for 25 Minutes
400 M Run
10 Power Snatch 
Score = slowest round
Fitness 75/55
RX and RX+ 95/65
(if you finish in under 5 minutes, rest until the next five minutes. the goal is to have at least one minutes rest between rounds.)
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