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Daily WOD

May 17th, 2025

Fools Gold
(RX) 
Teams of 2 
3 sets: 
8:00 AMRAP 
8x50ft Shuttle Runs (4 each/1:1) 
16 Power Snatches (135/95) (split) 
8 Synchro Toes to Bar 
-rest 3:00 between sets-

FX: Knees to Chest, 75/55 

Strength Option 
4 rounds of Max Effort 30 seconds of work/30 seconds of rest 
* Level 1: Heel Assist Box Dips 
* Level 2: Heel Box Ring Dips 
* Level 3: Ring Dips 
THEN ACCUMULATE: 
* Level 1: 60 seconds High Plank Hold 
* Level 2: 90 seconds High Plank Hold 
* Level 3: 60 seconds


View Past WODs

COVE NEWS

Saturday, August 15th, 2020

METCON
21-15-9
Front Squats
Burpee Tuck Jumps
Buy-out: 50 TTB

Time Cap: 13 min

Fx: 135/95, Hanging Leg Raise
P: 155/105
O: 185/125

HOME WOD VERSION

Same as regular, but with DBs for weights and 50 V-ups for buy-out

ACCESSORY
3 rounds
(:30 sec on/:10 sec off)
Hollow Rock
Flutter Kicks
Tuckups
Side Plank Hold (L)
Side Plank Hold (R)

JENNA MICHELOTTI QUALIFIES!

JENNA MICHELOTTI

QUALIFIES!

We are so excited to announce that Jenna Michelotti has qualified to Pit Fitness Ranch Elite Teen Throwdown!
For those of you who haven’t followed Covid-19’s impact on the CrossFit Games, the Teen Division competition was canceled earlier this summer. These kids have worked tirelessly over the last year (years, actually!) to get to this elite level, and this news was devastating to all — so this event was created as a sanctioned replacement to the CrossFit Games.
For further context, only the top 10 girls in the 14-15 year old WORLDWIDE division get invited to the Games.   And as a 14 year-old, Jenna ranked number 34 in the world overall.  Yes, in the WORLD. Due Covid and travel restrictions, two slots were opened up through an additional qualifier round, and Jenna placed FIRST amongst the online qualifiers.  Yes, you read that right… of all the teens who participated for those coveted spots, Jenna finished FIRST.
It was such a joy to watch her compete in this year’s CrossFit Open, breaking boundaries even she didn’t think possible.  Upon completing the Open, Jenna has continued to focus on her training, despite the chaos of the world around her. While many athletes took the COVID-19 quarantine as an “off-time” Jenna has been working relentlessly on her strength, skills, and overall fitness — and all the hard work paid off.
She has now secured a spot in the premier teen competition in the CrossFit world.
On a personal note, we have been so fortunate to watch Jenna grow so much as an athlete and a young woman over the last four years.  It’s hard to believe now, but she would come in with her family while they worked out and sit on the green chairs and watch (or be on her phone).  It took a good amount of nudging to even get her to bring sneakers in case we could convince her to work out.
But something changed along the way.  Maybe it was watching the fun that was happening on the floor.  Maybe it was the competitive chatter around the Michelotti dinner table.  Or maybe was just her gaining the confidence to try something new.  But whatever the motivation, SHE’S now the one who’s motivating us.
Her work ethic, positive attitude, and constant smiles have been an inspiration to us all.  And we cannot wait for her to share her spirit with the rest of the CrossFit world.
Be sure to follow her journey on her Instagram jennamichelotti_cf. It is a must-follow for all of us, regardless of age or ability!

Thumbs up from Jenna!

PARTNER WOD

5 rounds (each)
(both partners complete the movement before going to the next)
20 Front Rack Lunges (Partner holds Front Rack)
20 Situps (Partner holds Plank)
20 Bentover Rows (Partner holds standing DL)

Time Cap: 25 min

Fx: 75/55
P: 95/65

HOME WOD VERSION

6 rounds
20 DB Front Rack Lunges
20 Situps
20 DB Bentover Rows

Buy-out: 2 minute plank

FREE BARBELL CLUB CLASS THIS SUNDAY

FREE BARBELL CLUB CLASS THIS SUNDAY

Barbell Club was very successful in its last iteration and we saw a number of our athletes make dramatic improvements in their Olympics lifts (the snatch and clean and jerk). Not only did they become more proficient at Oly lifts but also became stronger, faster, more explosive, and better overall athletes.  There is nothing more useful in developing strength and explosive power than these lifts but they are, of course, very complicated and require a great deal of coaching and practice. They are also a hell of a lot of fun!

We have been itching to bring this club back but we have been dealing with time and space constraints.  We are now looking to re-imagine the barbell club, not as an 8-week cycle but more of a weekly Oly Clinic. Each class will focus on a specific Oly Complex or piece of the Olympic lifts to refine your technique and move you forward as a lifter. We are looking to run these classes on Sundays for now and possibly Saturdays in the future. This Sunday at Noon with Coach Holden we will be doing a FREE test class. If you would like to try it out, just reserve a spot for this Sunday’s class. Get excited, I know we are!

METCON
Every 2 minute for 16 min
__ Box Jumpovers
Remaining Time Max Burpees

Fx: 10
P: 12
O: 14

HOME METCON

Tuck Jumps instead of Box Jumpovers

Fx: 10
P: 12
O: 14

ACCESSORY
3 rounds
21s
7 lower half curls
7 upper half curls
7 full curls

ENGINE EXPRESS WITH COACH MARIA

ENGINE EXPRESS WITH COACH MARIA

 Welcome to the sweaty job of Coach Maria as she leads you through another Engine Express workout for your home needs.

 

STRENGTH
5-5-5-5-5
Strict Press from ground

HOME STRENGTH

8-8-8-8-8
DB Strict Press

METCON
5 rounds
10 Hang Power Clean
10 Shoulder to Overhead
50 DU

Fx: 95/65, 2:1 SU
P/O: 135/95

HOME METCON

Same with DBs
Fx: 35/25
O: 50/35

 

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