Workouts

WOD OPEN GYM FROM 9 am to NOON Come get it in!  JP doing what JP does…

AM open gym tomorrow from 9 am to Noon! NO YOGA and NO PM OPEN GYM ON SUNDAY  Memorial Day Murph is MONDAY at 10:30 am!  WOD In Teams of 2 150 Power Snatches then 400 M Sprint x 4 (One person working at a time, the other person rests….2 each…4 total) then 100 Bar Facing … Read more

This Saturday (5/23) CrossFit Cove is hosting Team Red White and Blue. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.   You can sign up for the FB event HERE.  Tonight is the night! Come in and PR on your Clean and Jerk and Snatch! The … Read more

Strength WOD Every minute on the minute for 8 minutes 3 OHS  (From the rack) (if there are more athletes then racks, then just go about every 30 seconds) WOD 25 Sit ups 30 KB Swings 30 Hanging Power Snatch 30 KB Swing 25 Sit ups 14 min Cap Fitness 75/55 (35/26) RX 115/75 (53/35) … Read more

The Throwdown for a Cause is our Annual in House Competition at CFH! The ThrowDOWN will go DOWN on July 11th at 8 am.  More details on the event will be released soon, I wanted to give you a date so you could clear your schedule or fly back from any vacation you might be … Read more

Upcoming Events at CFH THIS Friday there will be no 6:30 pm class. Come in and hit a PR in the Snatch and the Clean and Jerk as we celebrate Coach Becca’s last day and the culmination of the current Olympic Lifting Cycle.  Everyone is welcome to attend, PR, and slam your bar (as long … Read more

This week we start our power clean and ring dip strength cycle.  We have spent a ton of time squatting and these are two movements that we have not done a cycle with.  We will spend the next few weeks working on that powa clean!  For the ring dip, our goal will be for you … Read more

COME GET IT IN TODAY WE HAVE PLENTY OF OPTIONS OPEN GYM FROM 9 am to Noon __________________________________ Yoga from Noon to 1 pm ____________________________________ Rowing Clinic from 1 pm – 3 pm ___________________________________ Open gym from 5:30 pm to 7:30 pm with Coach Blair Coach Matt lifting moderate…but probably moving very fast!

Endurance WOD 1 Mile Run Rest 10-12 minutes (stretch, roll out, hang out) WOD 15 Box Jumps (24/20) 20 Toes to Bar 25 Barbell Thrusters  (45/35) 3 Rounds Fitness/RX/RX+ are all the same today. **Every time you drop and empty barbell a puppy dies…do not do it** Clint and Jen T hitting the pavement…