Daily WOD

May 1st, 2025

Squat Snatch Complex

Every 1:30 (6 sets)
1 Squat Snatch @80%
-into-
3×5 Snatch Grip Push Press @70-80%

HEAVY ISABEL

(RX)
For Time:
30 Snatches (155/105)
FX 135/85
Time Cap: 10 Minutes

View Past WODs

COVE NEWS

We have had a blast on Saturday and Monday with our first round of indoor classes and we are still looking to improve our class structure to maintain safety and still give everyone a great fitness experience. Just some quick reminders

Be sure to wear a mask when entering
Be sure to wash your hands or use hand sanitizer when you enter. Hand sanitizer is placed on the front desk, bench by the cubbies, Wodify station, coaches station, O2 Fridge, and by the side door exit.
If you touch a piece of equipment, then you must clean that piece of equipment.
And if you haven’t seen my wife’s crazy post about cleaning floors, be sure to dry the floors where you sprayed your gear. We are fearful of athletes slipping on these wet spots.

STRENGTH

(from ground or rack)

EMOM4
4 Push Press
Rest 1 min (change weights)

EMOM4
3 Push Jerk
Rest 1 min (change weights)

EMOM4
2 Split Jerks

METCON

30-20-10
Push Press
DU (reps x 3)

*If you drop the barbell before the set is over, you must do 80 High Knees before you resume

Time Cap: 9 min

Fx: 75/55, SU Reps x 5
P/O: 95/65

HOME VERSION

Strength
EMOM5
6 DB Push Press
EMOM5
6 DB Push Jerk

MetCon
DB Push Press
DU (reps x 3)

*If you drop the barbell before the set is over, you must run a 200m immediately after you drop

Time Cap: 9 min

Fx: 25/15
P/O: 35/25

ENGINE EXPRESS

AMRAP3: 6 reverse burpees 6/side pendulum lunge

Rest 1 minute

AMRAP4: 6/side crab toe touches 6 jumping air aquats

Rest 1 minute

AMRAP3: 6 chevrons 6 plank ups

Rest 1 minute

Core Finisher

3 Rounds

10 Hollow Rocks

10 Side Plank hip drops (L)

10 Side Plank hip drops (R)

10 Tuck Ups

NEW SCHEDULE AND CLASS UPDATES!

CLASS PROTOCOLS

We hope everyone had a great weekend and you’re ready to get after it this week! Whether at home, outdoors or inside the gym! With a handful of indoors under our belt, we’re already learning a ton. A few asks of you to make classes go more smoothly and safely:

Bring a yoga mat! You will use this daily for warm up and cool down. While Covid-19 does not travel via sweat angels, any time you are laying on the ground, we ask that you use a mat (that means burpees and stretching or just laying flat out after a tough WOD).
Everyone is doing a GREAT job cleaning up their equipment, but the wide sprays of the cleaner get all over the mats — and make for a slippery space for the next athlete in the following class. Please wipe down the mats until they are dry to be considerate of who’s taking your spot next!
Some workouts will require a lot of gear cleaning (i.e. tomorrow you’ll use the rig, a bar/plates, plyo box and med ball). This takes time to clean, and while we love that you all socialize after the workout, make it a point to clean up and clear your spot first. There is plenty of space outside or by the green chairs to catch up (socially distanced, of course) with the friends you’ve missed so much!
We are doing our best to mark out measured and distanced spots for each day. Please respect the spacing and make it easier on the coach by maintaining the recommended station placements.

We are doing our very best to make this a safe and fun time to be back in the gym, and by helping us with the above, you are helping us help YOU. The sound of barbells dropping (and not rolling) and music pumping has been chicken soup for the soul and we’re grateful to all of you for putting your trust in us. THANK YOU. From the bottom of our hearts!

And remember, if you are not ready to come inside yet — we totally understand! You are welcome to come during class times and set up outside in the parking lot. We have music and a clock for you, so come on in and get your workout in outside!

Monday’s class set up is below. Put your bars where the PVC pipes are, boxes where the yellow/green cones are and wall balls by the red/orange cones. We are ready to start the week off right!

STRENGTH
Every 2 minutes for 10 minutes
5 Front Squats (from ground)

METCON

“Reunion with my buddies”

Round 1
40 Wall Balls
40 Pullups

Round 2
40 Wall Balls
40 Box Jumpovers

Round 3
40 Wall Balls
40 Clean

Time Cap: 16 min

Fx: 14/10, Ring Row, 20/18, 95/65
P: 20/14, 24/20, 135/95
O: 20/14, 24/20, 135/95, C2B

HOME VERSION

Strength
Every 2 minutes for 10 minutes
10 DB Front Squats

MetCon
Round 1
40 DB Thruster
40 Bentover Rows

Round 2
40 DB Thruster
40 Jump Tucks

Round 3
40 DB Thruster
40 DB Clean

Fx: 25/15
P/O: 35/25

Mike E. working up to some heavy squat cleans!

HAPPY FATHER’S DAY

HAPPY FATHERS

DAY

The Cove is about family and today we would love to give a shout out to all the dads. We hope you sleep in and dream of touching all the new gear on are first full week of classes.

Our gift to you is this a preview for Monday’s epic workout and these old school pictures of some of our many great dads at the Cove. You guys must be doing something right.

Garth

Coach Brian

Patrick

Mike

Steve

More Steve

Ryan

“Reunion with my buddies”

Round 1

40 Wall Balls

40 Pullups

Round 2

40 Wall Balls

40 Box Jumps

Round 3

40 Wall Balls

40 Clean

Time Cap: 16 min

Fx: 14/10, Ring Row, 20/18, 95/65

P: 20/14, 24/20, 135/95

O: 20/14, 24/20, 135/95, C2B

Home Version

Strength

Every 2 minutes for 10 minutes

10 DB Front Squats

MetCon

Round 1

40 DB Thruster

40 Bentover Rows

Round 2

40 DB Thruster

40 Jump Tucks

Round 3

40 DB Thruster

40 DB Clean

Fx: 25/15

P/O: 35/25

NO YOGA

No yoga this week but we do have a video for the kids.

WELCOME INSIDE

WELCOME HOME

We are so excited for tomorrow to go inside to the gym and it seems like many of you are as well. In case you missed our Facebook live presentation on Wednesday, here are some of the highlights (and here is the PDF of the presentation). The 9a and 10:15 are full tomorrow, but you are more than welcome to come and take a spot outside (just as we’ve been doing for the outside workouts). The weather looks iffy, so keep an eye on the hourlies! And keep in mind there are several spots available for the 11a!

In addition to waitlisted athletes, for those that aren’t comfortable going indoors, you are more than welcome to use our equipment and workout in the parking lot. We will provide a music source and a clock for these “open parking lot” workouts that will run at the same time as regular class times
If you have signed up for a class and can’t make it, PLEASE cancel your reservation! People are waitlisted for the 9a and 10:15 and it isn’t fair if you take a spot and don’t show.
We ask that you bring a yoga mat, water bottle, and a sweat towel to classes. Yoga mats are used for ANY time your body will be on the ground (burpees, stretching, etc.)
You will need to reserve a spot AND ALSO sign in to Wodify’s Coachboard (this is mandatory) when you do arrive at class. You don’t have to put in a score, but you do need to log in.
Enter through the front door with a mask on. You must keep that mask on while in the front area of the gym. The door will be propped open.
We ask that you wash your hands in the kitchen, one of the bathrooms,
You may take off your mask once you enter the main area of the gym (anywhere we have the black mats) but we ask that you keep appropriate social distancing.
You can get changed in the shower room, but no showers right now.
We will have the Cove fan on, which will be pulling air out of the gym.
Classes will be run very similar to our outdoor classes.
You will work out in a designated station. You will retrieve a spray bottle and two towels from one of the designated cleaning stations and bring it to your set up.
Equipment will be dispersed around the gym to avoid bottlenecks.
Classes will be 45 minutes long to avoid bottlenecks and allow for appropriate clean up time.
Thank you for your patience, understanding and help!!!