Workouts

Strength WOD Sumo Deadlift 5/5/5/5 (70% across, work on speed off the ground) WOD 5 HSPU 7 Deadlifts 9 Bar Facing Burpee 6 Rounds Fitness: (185/125) Seated DB Strict Press Performance: (225/155) Kipping HSPU Open: (245/165) Strict HSPU DRIVE 20 Hanging DB Clean and Push Press (10 each arm) 20 Sit ups 20 Walking Lunges … Read more

WOD 20 Power Cleans 30/20 Cals on the Assault Bike 1 Mile Run 30/20 Cals on the Assault Bike 20 Power Cleans  Fitness: 75/115 Performance: 95/135 Open:  185/ 155 25 min Cap Coaching tip: Today’s workout combines endurance and weightlifting. Choose a weight in the workout that you know you can move extremely well even … Read more

Pictured above – Keith setting a PR and CFH record for consecutive number of thrusters completed in cut off denim attire. Remember that one time that we did Helen and Karen in the same day? We didn’t think you’d forget that quickly! For this week’s Athlete Spotlight we are giving a shout out to Keith … Read more

Strength WOD Heavy Sled Drag (Down) D Ball Hug and Hold (Down and Back) 10 Hollow Rocks 4 Rounds WOD In 7 Minutes… 500 M Row 30 Box Jump Overs Max Dumbbell Snatches Fitness: 400 M Row/Step up and overs Performance: 50/35 Open: 70/50 Coaching tip: Today has a strength focus. The sled is a … Read more

Strength WOD 1 Push Press with a pause in the dip + 2 Push Press 20 Second Overhead Bench Stretch 6 Rounds (Not for time)   WOD 10 Push Jerks 15 Sit ups 10 KB Swings 10 min AMRAP Fitness: 95/65 (push press) Performance: 115/75 Open: 135/95 Coaching tip: in today’s strength work focus on … Read more

  That is the question I will attempt to help you answer in this article. When done well, butterfly pull ups look really cool and they will help you to move quickly and efficiently. For competitors, looking cool and moving fast is essential. For most of us who are just looking to get stronger and … Read more

Most of you know Brittany as the always smiling, really strong and fast, athlete that CFH is lucky to have.  CFH is about to get even more lucky as we welcome her on as the new Tuesday morning Coach!  She has been coaching at The Cove for a couple of years and is excited to … Read more

Strength WOD Box Squats 3/3/3/3/3/3 (Build up in load) WOD 400 M Run 15 Burpees (Touch a target) 4 Rounds   Coaching tip: For box squats, pick a box that is at parallel – the level of where your knee bends. Work to keep your chest upright and shins as vertical as possible. For the … Read more

WOD 30 Walking Plate OH Lunges 20 Pull ups 50 Double Unders Rest 1 minute 4 Rounds Fitness: Pull ups Performance: Chest to Bar Open: Chest to Bar Austin hitting “Amanda” last week!  

WOD Open Gym 9am to Noon Get some rest today, another week of getting stronger lies ahead!