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SUNDAY YOGA AND COVE KIDS – VIRTUALLY

SUNDAY YOGA AND KIDS CLASS

We have a big week ahead of us as for as great workouts, so set yourself up for success with yoga and Coach Katie. She will be doing a Facebook Live yoga class at 9 AM on Cove The Club.

And for the kids, Coach Katie F has a video for our little guys. Don’t sleep on the joke of the day.

 

 

 

OUTDOOR SATURDAY CLASSES

SATURDAY OUTDOOR CLASSES

This looks to be our final round of Saturday outdoor classes, so come in for the fitness and some bonus tanning. Class times are listed below.

9 AM

10:15 AM

11:30 AM

 

METCON

10 AM Zoom Class

“Name of the Game: Coordination”
5 rounds
60 DU
14 Hang Power Snatch
7 Snatch Balance

HOME WOD EDITION

5 rounds
60 DU
14 Hang DB Snatch (7 each arm)
8 Overhead Squats (4 each arm)

 

 

Friday, June 12th, 2020

6:30a ZOOM!

“All I wanna do is zoom-a- zoom-zoom-zoom”.  Follow the wise words of Wreckx-N-Effect and hit the 6:30am with Coach Teresa and the early birds. And for those of you who have no idea what we are talking about… #respectyourelders

 

Here’s  the link:
https://us02web.zoom.us/j/85736730533

METCON

“Quaranteam Partner WOD”
(stand in earshot of your partner)
AMRAP30
Partner 1: Runs 400m
Partner 2:
AMRAPing:
9 Thrusters
9 Burpees

Fx: 75/55, or 35/25
P/O: 95/65, or 50/35

WELCOME HOME

WELCOME HOME

We couldn’t be more excited to hear today’s news from Governor Hogan.  This community needs one another more than ever, and it’s time to cross that threshold TOGETHER again.  While we have so much to say (and so much to do)… we can promise you it will be worth the wait.

 

WELCOME COACH TERESA

At a time when good news is hard to come by, we are so excited to announce that Teresa Fox will be officially joining the Cove coaching staff!  She is currently in our coach’s training program but over the past several months, she had been assisting us by doing our Foundations/101 classes (before the doors closed) and has been continuously been coaching zoom classes for our at-home program (11 AM zoom with Coach Teresa tomorrow), and was a CrossFit Level-1 coach at Arenal Fitness (formerly Arenal CrossFit). Teresa is a long-time member who is famously known for her wonderful renditions of the National Anthem during Cove events as well as her passion for this place and community.  She even has a Cove tattoo!  Please give her a warm welcome and congratulate her on this expanded role!

Here is a quick bio from Coach Teresa:

“I was born and raised in the DC metro area, growing up in Hyattsville, MD. I joined the Air Force 10 years ago and moved back to Maryland in 2015. My fitness journey has blossomed thanks to my military career. Pre-military, I was not a physically active person. After joining, I realized that I could either learn to love exercising, or I wouldn’t make it in the military. I bounced around, trying to find my passion. I got into running, yoga, spin classes, and even tried to swim. In 2016, I made a commitment to myself to get serious about my physical fitness and that journey led me to the Cove through my good friends who were already members. Since my first partner WOD at the end of 2016, I have become hooked on the Cove community. I earned my Level 1 certification in 2018 and continually hone my skills. I am nowhere near an elite athlete, but helping others also helps me to grow, get stronger, and perfect my movements every day. My favorite movements are squats and cleans. My nemesis is the assault bike. Regardless of the workout, when I look at it, I know that my fellow Covies will help me push through and I will be stronger and healthier for it. The Cove is truly the best place on Earth.”

METCON

10 AM Zoom with Coach Brian 

“Run like Phoebe”
3 rounds
20 Back Squats
20 Back Rack Lunges
800m Run

Time Cap: 27 min

Fx: 75/55, or 25/15 DB Option
P: 95/65 or 35/25 DB Option
O: 115/75 or 35/25 DB Option

WELCOME COACH TERESA

WELCOME COACH TERESA

At a time when good news is hard to come by, we are so excited to announce that Teresa Fox will be officially joining the Cove coaching staff!  She is currently in our coach’s training program but over the past several months, she had been assisting us by doing our Foundations/101 classes (before the doors closed) and has been continuously been coaching zoom classes for our at-home program (11 AM zoom with Coach Teresa tomorrow), and was a CrossFit Level-1 coach at Arenal Fitness (formerly Arenal CrossFit). Teresa is a long-time member who is famously known for her wonderful renditions of the National Anthem during Cove events as well as her passion for this place and community.  She even has a Cove tattoo!  Please give her a warm welcome and congratulate her on this expanded role!

Here is a quick bio from Coach Teresa:

“I was born and raised in the DC metro area, growing up in Hyattsville, MD. I joined the Air Force 10 years ago and moved back to Maryland in 2015. My fitness journey has blossomed thanks to my military career. Pre-military, I was not a physically active person. After joining, I realized that I could either learn to love exercising, or I wouldn’t make it in the military. I bounced around, trying to find my passion. I got into running, yoga, spin classes, and even tried to swim. In 2016, I made a commitment to myself to get serious about my physical fitness and that journey led me to the Cove through my good friends who were already members. Since my first partner WOD at the end of 2016, I have become hooked on the Cove community. I earned my Level 1 certification in 2018 and continually hone my skills. I am nowhere near an elite athlete, but helping others also helps me to grow, get stronger, and perfect my movements every day. My favorite movements are squats and cleans. My nemesis is the assault bike. Regardless of the workout, when I look at it, I know that my fellow Covies will help me push through and I will be stronger and healthier for it. The Cove is truly the best place on Earth.”

METCON

11 AM Zoom Class with Coach Teresa

“Don’t fall on your face”
100 Situps
80 Lateral Bar Jumpovers
60 Deadlifts
40 Inverted Shoulder Taps
20 Wall Walks

Time Cap: 18 min

Fx: 95/65, 35/25 DB Option
P: 135/95, 50/35 DB Option
O: 155/105, 50/35 DB Option

FOOTBALL STYLE CONDITIONING

3 rounds
5 Air Squat Tuck Jumps
right into :20 sec high knees
:45 sec rest

 

A GIFT FROM THE COVE

A GIFT FROM THE COVE

One of the things we have learned during our outdoor classes (and we kinda knew this already) is that our athletes love chalk. In an effort to satisfy your needs and as a thank you, we have provided Tupperware boxes of chalk and 10 poker chips for your counting needs. Pick yours up at your next class.

 

 

ENGINE EXPRESS

For those looking for a quick at-home workout, Coach Maria has another one of her Engine Express workouts.

AMRAP12

12 frog push ups

6 burpees

12 (6/side) 90/90 step throughs

6 burpees

12 (6/side) single leg glute bridge

6 burpees

TABATA (:20 work / :10 rest)

*alternate movements

A: hover lunges

B: mountain climbers


 

COVE METCON

EARLY 6:30 AM Zoom class with Coach Teresa

Every 6 minutes for 24 minutes
400m Run
75 DU (150 SU)
10 Power Snatch
Remaining Time Max Overhead Squats

Fx: 75/55
P: 115/75
O: 135/95

If no access to BB, you can do:
400m Run
75 DU (150 SU)
20 Alternating DB Snatch
Remaining Time Max Goblet Squats

Fx: 35/25
P/O: 50/35

 

 

WE ARE THE COVE

WE ARE THE COVE

As you all know, the community is core to this place. And we made it our mission to create a space where the pressures and the chaos of the outside world melted away when you entered the doors. In fact, that’s why we named it the “Cove”— a true shelter and calm from the storm. Protecting this community and giving each of you a safe haven is what drives us every day.
But we do our best to hold true to this mission despite our every urge to vocalize our opinions and shout from the rooftops about so many issues that concern us, especially of abhorrent historical and systemic racism. But this place is not ours. It’s yours. It is YOUR sanctuary and YOUR safe place. Our only hope is that every single athlete feels the support and love every time you come. No matter what the fury and chaos the world brings, we are your cove.
But when any part of our community suffers, we suffer together. During a time of division, our togetherness matters. And like it always has, the safe space of the Cove matters. Our mission remains to protect that precious space and make sure each of you knows that we are here for you. We will do our best to continue to shield the outside world from seeping in, especially when it comes from something that exists in our very own name.
The Cove, while unique and so special, is also part of the CrossFit affiliate network. What does that mean? Quite simply, the name “CrossFit” represents a training methodology that we think is effective — a mere description of what we do in our gym. We have group classes that are focused around “constantly varied, functional movements, performed at high intensity”. That is CrossFit to us. CrossFit defines what we do…not who we are.
However, the name CrossFit now represents a brand and a belief system that we cannot control nor do we always agree with (see the following article on CF founder). We often disagree with decisions and statements made by CFHQ and have always made decisions with this community’s best interest in mind. And we will never waver from that. If this is what CrossFit has become, we will no longer choose to be part of it. We will be ending our affiliation with CrossFit and standing with you all as “The Cove”.
Our job is to ensure each of you feels respected, valued, and safe. If you need support or find yourself overwhelmed, we are here for you. This is a community that takes care of one another and we know this will be true more than ever.
Thank you for being here for us. We are here for you.

METCON

Noon Zoom with Coach Teresa

“Simple and Cruel”

3 rounds

20 Hang Power Cleans

15 Shoulder to Overhead

10 Front Squats

*If you drop the barbell before the end of a round, you must first complete 10 burpees before proceeding with the workout.

Time Cap: 15 min

Fx: 75/55, or 25/15 DB Option

P/O: 95/65, or 35/25 DB Option

 

FINISHER

4 rounds Tabata (Finish all of one movement before next)

Pushups

Jumping Air Squats

YOGA AND KIDS VIDEO

A WELCOME REST DAY

Enjoy your rest day with some restorative yoga with Coach Katie F. Coach Katie also has another video for the kids. Have a wonderful Sunday.

Saturday, June 6th, 2020

 

SATURDAY CLASSES

We are sorry that we had to lose the last two evening classes for the weather but we have a 9 AM, 10:15 AM, and 11:30 AM for those that need a little more fitness in their lives.

Coach Holden looking cool even in the heat

METCON

Noon Zoom Class

“Infinity EMOM”
2 Burpees
4 Hang Power Cleans
6 Front Squats

EMOM ends for everyone at 20 min

Fx: 75/55, 25/15 DBs
P: 95/65, 35/25 DBs
O: 115/75, 35/25 DBs

*You do the above until you can no longer fit into a minute anymore.
If you fail, do the below for the remaining time period

3 Burpees
3 Hang Squat Cleans

Friday, June 5th, 2020

METCON

“Quaranteam Partner WOD”
(stand in earshot of your partner)

AMRAP24
(You go I go round style)
2 Curtis P
4 Back Squats
6 Air Squat Bar Facing Jumpovers

Fx: 95/65, DB – 35/25
P/O: 135/95, DB – 50/35

Curtis P = Power Clean + 2 Lunges + Shoulder to Overhead

SOLO EDITION

Same as written except you will rest 1 min seconds between rounds