Two Olympic Lifting Clinics with Coach John and Coach Chris!
Join us for an opportunity to enhance your Olympic lifting skills! We’re thrilled to announce two exclusive clinics led by Coach John, a certified USA Weightlifting (USAW) Coach, and Coach Chris. There’s no denying the power and complexity of the clean and jerk and snatch, and these clinics are tailored to propel your abilities to new heights.
Clinic Focus: Our clinics are designed to give you the foundational knowledge and technique in the Olympic lifts. Drill techniques to refine movement precision
• Variations of each lift for comprehensive skill development
• Strength exercises tailored to amplify lifting prowess
• Mobility exercises to optimize flexibility and performance
You’ll gain a deeper understanding of the mechanics behind these iconic lifts, along with personalized insights into leveraging your strengths and overcoming weaknesses.
Clinic Schedule
Mark your calendars
Sunday, April 7th: Snatch Clinic 2PM – 3:30
Sunday, April 14th: Clean & Jerk Clinic
Cost
$50 per session for a single clinic
Both clinics for only $75
If interested in signing up, just email us at info@crossfitcove.com (mailto:info@crossfitcove.com)
24.3 RELEASED
24.3 was released today and it is a classic third workout for the Open, pulling gymnastics and thrusters. A challenging workout with a high-level gymnastics movement and a barbell movement that spikes that heart rate.
The workout is:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
RX: 95/65, 135/95
FX: 45/65. 95/65. Jumping Chest-to-Bars, Chin-over-Bar pull ups
Foundations: 45/35, bent-over rows, push ups
CrossFit has given us some challenging movements and there might be some that you might not be able to do (yet) and with that in mind, please take heart.
First, we have seen so many people who have come to some movement or weight that they have never been able to do (yet!) in the Open, but the adrenaline of the moment and the energy of the other athletes allow people to do something they never thought possible. Believe in the possibility of something amazing happening because these things do happen during the Open!
Second, go as far as you can in this workout and when you get to a movement that you can’t do, don’t sweat it. Go to a movement that you can do that makes sense for the workout (our coaches can provide scaling suggestions).
This is why the third workout often has that difficult movement, to inspire us to do better. The CrossFit Open is a snapshot of where we are in a moment in time and let these three workouts fill you with both pride and inspiration.
As far as classes, the Open workout will be the class for the entire day but we will have a big 5:45 PM class this Friday. After class, we are off to celebrate the completion of the Open at Looney’s Bar and Pub in Maple Lawn (a favorite of many Covies)
LETS GO!
24.3 LIVE – MEET THE COACHES
24.3 LIVE – GET TO KNOW YOUR COACHES
We have arrived at our final workout for the CrossFit Open and as the tradition started by Coach John and Coach Chris, we have two brave athletes that are willing to test drive the workout after it is released on Thursday. Be sure to tune into the
Cove private Facebook group, as we get to see Coach Carolyn and Coach Kelsey be our first victims for 24.3. They will be doing the workout after the 7 PM class, a little bit after 8 PM.
It’s been a really fun event, so you are more than welcome come in and watch these two amazing women throw down.
To help get you ready for the event, Coach John did a little Q&A with Coach Kelsey and Carolyn.
COACH KELSEY
Favorite CrossFit workout?
Annie (DUs & sit-ups)
Favorite CrossFit movement?
Split jerk
Favorite post-WOD meal?
Ascent chocolate peanut butter protein w/ chocolate milk
Favorite book?
The Winemaker’s Wife by Kristin Harmel
Favorite movie or TV show?
Schitt’s Creek
What do you like most about coaching?
Being able to connect with gym members more intentionally and hopefully make their day just a bit better/happier
Who is a woman you look up to?
My mom; she is the primary caregiver to my dad despite battling her own health issues. I’m not sure how she does it each and every day.
Bonus fun fact
I have been doing CrossFit since 2017 but this is the first year I’ve had enough courage to sign up for the Open! I owe that to the Cove community for the extra boost of support and confidence.
COACH CAROLYN
Favorite workout?
Awful Annie (for reference)
Awful Annie
50-40-30-20-10
DUs
Sit-ups
*After each Round
5-4-3-2-1
Power Cleans
Time Cap: 15 Minutes
FX: 1.5 SU; 115/85
RX: As Written; 155/105
RX+: GHDs; 185/125
Favorite CrossFit movement?
Bench Press in a metcon
Favorite post WOD meal?
Looney’s brunch
Favorite book?
The Bible
Favorite movie or tv show?
Movie: Silver Linings Playbook
Tv show
The Vampire Diaries
Who is a woman you look up to?
Laura Horvath because she’s such a badass
Bonus fun fact
I told myself I would never ever move back to Maryland once I left and now it was the best decision I’ve ever made and has given me a sport, community and life that I am passionate about. Don’t be afraid to trust your gut and take a risk!
Building the Cove Community From Within
Building the Cove Community From Within
The sense of community at CrossFit Cove is beyond anything we dreamed of and we feel that we are onto something very special here. Sure, we have seen countless success stories of our athletes making tremendous transformations in their body composition, strength, power, and general ability to handle the demands of life. But to us, the more impressive changes are in how our athletes view themselves – and each other. We are so inspired by all of you in your life’s journey and feel so lucky that we get to be part of it.
We want others to experience this kind of growth, and we know this community can support them as they do it. In fact, helping each other become better versions of ourselves is what you all do daily. We could look to advertise via traditional means, but we think this current collective of Covies is just so precious, that we think you can hand-pick them better than we ever could.
We want to be sure that we can bring in people who can expand on the positive and supportive nature of the community. Basically, people like you. Our thought is to reinvest our marketing dollars into our members! With this in mind, we have started a special referral program at the gym. If you have a friend or family member that you think might be interested in what the Cove has to offer, we would love for them to come try out the gym. As a special incentive, we are running a “Give and Get Referral” program. If you refer a friend or family member to the Cove and that person decides to join the gym, we will give them $50 off of their first month’s membership and also give you a $50 cash gift. It’s our way of saying thanks for helping us and the community at large.
There are three ways you can share the gym with your friend. You can let them know about the Cove and direct them to this webpage or we are happy to reach out to them on your behalf (just email us and let us know how we can help) and see if they would be interested in seeing all the benefits of CrossFit. Or let us know you’re bringing your friend in for a workout and we can go from there!