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Saturday 6/15/2019



“Inversion Time”

15 minutes to work on-

-Rolling out of a headstand/handstand

-Getting upside down on a wall

-Freestanding Handstands

-HS Walk Practice




For time:

30-20-10 reps each of-

Calorie Row

Push Press


*After every round __ ft HS Walk


Time Cap: 12 minutes


Fx: 95/65, Bear Crawl (100 feet)

P: 115/75, 25 ft HS Walk

O: 135/95, 50 ft HS Walk


Coach’s Tip:  Great skill work for Handstands and Handstand Walking.  Take some time to work on a couple different skills and mods.

Friday 6/14/2019



AMRAP in 24 min:

30 Synchro Farmer’s Carry Box Step-Ups

60 Pull-ups

90 Partner Wall Balls


Fx: 18/12, 14/10, 20/10# DBs

P: 24/20″, 20/14, 30/20# DBs

O: 24/20″, 20/14, C2B, 35/25# DBs


Coach’s Tip:  Grunt work for today’s Partner WOD.  There is some synchronized work and other work that you can divide up how you want.


Yep, Bring a Friend Fridays are back!  For THREE Fridays this summer we will be holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side)!

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  So, three Fridays this month we will be doing “Bring a Friend Friday”!

Friday, June 21st: 5:30pm class

Friday, July 12th: 5:30pm class

Friday, August 16th: 5:30pm class

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!




Every 90 sec for 8 rounds-

1 Squat Clean + 1 Hang Squat Clean





For time:

21-15-9 reps of-

Front Squat

Burpee Box Jumps


Time Cap: 10 min


Fx: 95/65, 18/12″

P/O: 135/95, 24/20″


Coach’s Tip:  Great skill and strength work for Squat Cleans.  Focus should be on connecting the transition of the Clean with the Squat.  For the metcon, the Front Squats should be done in BIG sets (10+).


No one likes Fridays or grilling or chilling more than these three!

Wednesday 6/12/2019




AMRAP in 12 min:

10 DB Hang Power Cleans

10 Hand Release Pushup

7/5 Calorie Bike (Arms Only)

Fx: 35/25

P: 50/35

O: 50/35, Clapping Push-up




Durante Core

4 rounds-

10 Hollow Rock

10 V-ups

10 Tuck-ups

10 second Hollow Hold


Coach’s Tip:  Another great triplet with plenty of upper body work.  The bike is arms only so you can’t use your legs to help accumulate those calories.  The key to this is to actively push and pull the handles.

Tuesday 6/11/2019


It’s a bad weather week, but Tuesday’s forecast looks AMAZING!  Let’s take advantage and get outside!




For time:

1 mile run

150 DU

30 Overhead Squat

800m run

100 DU

20 Overhead Squat

400m run

50 DU

10 Overhead Squat

Time Cap: 30 min

Fx: 2:1 Single Under, 75/55

P: 115/75

O: 135/95

Coach’s Tip:  Classic CrossFit triplet with running, DUs, and squatting.  You will be tired before the Overhead Squats so setup and technique is everything.  Sets of 5-10 will be needed for the OHS.


Badass on the barbell and kind with the kiddos.  Hillary does it all and we’re lucky to have her here!

Monday 6/10/2019



AMRAP in 17 min:

60 Calorie Row

50 Burpees to a 6″ target

40 TTB

30 Power Cleans

20 Shoulder to Overhead

10 Ring MU


Fx: 1:1 Hanging Leg Raise, 3:1 Ring Row, 95/65

P/O: 135/95




3 rounds-

1:00 low plank hold

3 Wall Walks

20 shoulder taps


Coach’s Tip:  Great way to start off the week with a Open-style type workout.  If you make it through the 10 Ring MUs, start back on the row.



Yoga at 8:15, followed by our final kids class at 9:30.

Yoga will be taking a short break until June 30th.

Open Gym from 9 AM to Noon.


60 Calorie Row
50 Burpees to a 6″ target
40 TTB
30 Power Cleans
20 Shoulder to Overhead
10 Ring MUFx: 1:1 Hanging Leg Raise, 3:1 Ring Row, 95/65
P/O: 135/95

3 rounds
1:00 low plank hold
8 Wall Walks
20 shoulder taps


Saturday 6/8/2019

Hey Covies!  We have had some recent posts about CrossFit competitions and events so we just wanted to put together a small list of events we know are great and challenging.  Competitions are meant to be fun and can be an opportunity to put your skills to the test!  Let us know if you have any questions about any of them or competitions in general.

Annapolis Cup 2019– 7/20 (Annapolis, MD)

-4-person coed competition- MMFF

-Scaled, Rx divisions

The Syndicate Series– 8/17 (Columbia, MD)

-partner competition- M/M, F/F, M/F

-outdoors, no Olympic lifts or high skill gymnastics movements

Charm City Throwdown – 9/14 (Baltimore, MD)

-partner competition- M/M, F/F, or M/F

-Scaled, Rx, Masters (35+), teen divisions

Delmarva Fitness Classic– 11/9-11/10 (2 days) (Salisbury, MD)

-coed partners

-Scaled, Rx, Masters (45+) divisions




For time:

21-15-9 reps each of-



BW Lunges (x2 reps or 21-15-9 on each leg)


Time Cap: 15 min


Fx: Ring Row, Seated DB Press

P/O: As written




5 rounds for Quality-

4 strict pullups (on last rep, hold for 5 sec w/ chin over bar)

:30 inverted hold


Options: hold against wall, hold in a pike on a box, freestanding


Coach’s Tip:  ALL bodyweight and gymnastics today so come ready to work on some weaknesses!

Friday 6/7/2019


(Shared Reps)

For time:

60-40-20 reps each of-


Burpee Pull-ups

*If partner is working “resting” partner must be holding a Dball in a bear hug position


Time Cap: 24 min


Fx: 155/105, 50/30

P: 205/135, 70/50

O: 245/165, 100/70

Coach’s Tip:  Lots of pulling for tomorrow, both bodyweight and barbell.  For the DBall Bear Hug, make sure to keep your core and butt engaged to keep tension off the low back.

Thursday 6/6/2019



“Cove Test #3”


AMRAP in 12 min-

9 Clean and Jerk


50 DU


Fx: 95/65

P/O: 135/95


Rest 3 min


Clock from 15:00-27:00-

Establish 1RM Clean and Jerk


Coach’s Tip:  Third and final Cove benchmark workout for the week!  A little triplet followed by a max effort lift.  This is a classic style CrossFit workout.  You will be tired after the metcon so technique is paramount for your max effort lift.