CONGRATS TO JUSTIN M.! - Crossfitcove



While each of you achieved a level of greatness this Open season (so many ‘firsts’, PRs hit, goals checked off the board… even signing up in the first place!!), only one man from the Cove remains in the chase for the title of “Fittest on Earth”.  We are proud to announce that our very own Justin M. has qualified for the next series of workouts in his age division!

Teen divisions work a little differently than the general field as there is no ‘regional qualifier’ before the Games.  In order to cull down the best of the best, the top 200 teens in the WORLD are given (historically, four) additional workouts that need to be performed and judged in a five day time period (again, historically).  Just like the Open, these workouts are grueling and challenging, but even more so at this elite level.  And just like the Open, things can be flipped on a dime so who knows what Castro has in store for Justin and his 200 “friends”.

Justin finished the Open number one in Maryland, 11th in the Mid-Atlantic and 190th in the WORLD in the 14-15 year old boys division.  That means this Thursday he’ll be dealt a whole new deck of cards, and he’ll be getting after it AGAIN!  Please join us in supporting Justin as he embarks on this next phase of his CrossFit journey.  We could not be more proud of him and all his hard work.  Stay tuned for Facebook Live details!!!



Every 2 minutes for 10 minutes

10 1 Arm DB Push Press (10 each arm)

Max Doubles

Directly into 




5 Rounds for Time:

20 Sit ups

15 Push ups

20 KB Swings

Fitness: 35/26

Performance: 53/35

Open: 70/53


 Coach’s Tip:  Non barbell day today.  Two workouts with a little skill, but mostly focused on building the engine.  Focus on form during the push ups and how to make them last during the workout.  Coaches are going to stay on you for good form. Our progression will be an elevated push up-


Connor is such an amazing addition to the Cove.  And a pretty amazing athlete, we might add!

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