Daily WOD

ANNIVERSARY BASH LESS THAN TWO WEEKS AWAY!

ANNIVERSARY BASH LESS THAN TWO WEEKS AWAY!

 

FEBRUARY 22ND 2020!!!!!!!!!

 

It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!

 

We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now.  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.

 

This is an adult-only evening, so line up those sitters, update your credit cards on Uber and get ready for a really fun night.  For those of you new to the Cove or who have not attended this event before, PLEASE make it a point to be there.  You get to meet and mingle with so many amazing people — some you see in the gym and some you only see on the WhiteBoard.

 

Here are some FAQs to help you plan better:
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at a friend’s house.  Women wear everything from party dresses to jeans and blouses, and men ranged from suits to jeans and a button down.

 

Can I bring a date?  Yes! We want you to have as much fun as possible, so if that means bringing a friend or two to spend time with, DO IT!  We just ask you be considerate and not bring an army of people — this is meant to be a Cove community event first and foremost.

 

Will there be drinks?  We will have beer, wine (red and white and prosecco) and will be serving our signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice).  If you have something specific you drink, feel free to bring it.  We will have coolers for your specialty beverages available, so bring a bottle or six pack if there’s something special you like.  We will also have non-alcoholic options (waters, selters and sodas) available to drink as well.

What can I bring? We will not be serving dinner, but will provide some really light snacks.  If you want to bring something to stock the food table (a tray of cookies, veggies or some finger foods, please do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)!  But any snacks of this kind would be super useful!  Or see “Will there be drinks” information above if you prefer to bring something liquid.

How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  • Treat the place like the “home away from home” it is and help us keep up with ‘party maintenance’ throughout the night.  This not only helps keep the party rolling and quickens clean up later, it allows us to actually open the gym the next day so people can work out (even though it will be a delayed Open Gym!).  If you see a chance to throw empties in the trash or see a cooler that needs re-stocking, we’d love the help!  If you see you can help buy swapping out a full garbage can or refilling toilet paper rolls, you’re already helping more than you know!
  • Coolers!  A week  before the party we will put out an ask for large coolers we can borrow.  We typically need at least six LARGE (extra large, actually) so if you have one hidden somewhere, dust it off and bring it in!   Stay tuned as we’ll  put something on FaceBook soon.
  • Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.

And, as always, what happens at the Cove, stays at the Cove.

 

WOD

 

“Bardio Snatch Edition”

Every 30 seconds for 15 minutes:

1 Squat Snatch

 

*Your score is your total weight lifted (e.g. if you picked 100lbs every round, your score is 1500lbs)

 

 

ACCESSORY

 

3 rounds-

7 Sotts Press

10 Barbell Good Mornings

10 V-ups

 

Fx: Tuck-ups

 

Coach Tips:

Love me some Bardio. Make today’s workout work for you. Treat each rep as a one-rep max, even though you should be started at a very lightweight. Look to get 30 really quality reps. Build confidence with each rep.

Growth as an athlete can be found with the accessory work. Sotts presses really stresses our mobility, good mornings allow us to focus on our stabilizer muscles, and v-ups just hurt. It’s a good day. – Coach Brian

MONDAY 2/10

ANNIVERSARY BASH LESS THAN TWO WEEKS AWAY!

 

FEBRUARY 22ND 2020!!!!!!!!!

 

It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!

 

We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now.  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.

 

This is an adult-only evening, so line up those sitters, update your credit cards on Uber and get ready for a really fun night.  For those of you new to the Cove or who have not attended this event before, PLEASE make it a point to be there.  You get to meet and mingle with so many amazing people — some you see in the gym and some you only see on the WhiteBoard.

 

Here are some FAQs to help you plan better:
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at a friend’s house.  Women wear everything from party dresses to jeans and blouses, and men ranged from suits to jeans and a button down.

 

Can I bring a date?  Yes! We want you to have as much fun as possible, so if that means bringing a friend or two to spend time with, DO IT!  We just ask you be considerate and not bring an army of people — this is meant to be a Cove community event first and foremost.

 

Will there be drinks?  We will have beer, wine (red and white and prosecco) and will be serving our signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice).  If you have something specific you drink, feel free to bring it.  We will have coolers for your specialty beverages available, so bring a bottle or six pack if there’s something special you like.  We will also have non-alcoholic options (waters, selters and sodas) available to drink as well.

What can I bring? We will not be serving dinner, but will provide some really light snacks.  If you want to bring something to stock the food table (a tray of cookies, veggies or some finger foods, please do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)!  But any snacks of this kind would be super useful!  Or see “Will there be drinks” information above if you prefer to bring something liquid.

How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  • Treat the place like the “home away from home” it is and help us keep up with ‘party maintenance’ throughout the night.  This not only helps keep the party rolling and quickens clean up later, it allows us to actually open the gym the next day so people can work out (even though it will be a delayed Open Gym!).  If you see a chance to throw empties in the trash or see a cooler that needs re-stocking, we’d love the help!  If you see you can help buy swapping out a full garbage can or refilling toilet paper rolls, you’re already helping more than you know!
  • Coolers!  A week  before the party we will put out an ask for large coolers we can borrow.  We typically need at least six LARGE (extra large, actually) so if you have one hidden somewhere, dust it off and bring it in!   Stay tuned as we’ll  put something on FaceBook soon.
  • Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.

And, as always, what happens at the Cove, stays at the Cove.

 

 

MONDAY’S WOD

 

 “Kelly”

5 rounds of the following:

400m Run

30 Box Jumps

30 Wall Balls

Time Cap: 30 min

Fx: 20/18″, 14/10 P/O: 24/20″, 20/14

 

Coach Marina’s Tips:  As you know, we’re slated to hit several benchmark METCONs in February (a few this week alone!) and Kelly is a fan favorite!  In the CrossFit world, a 30 minute cap for a solo workout is a MARATHON, not a sprint… so solid and steady pacing is must here.  Each round on it’s own seems so doable, but it’s over a mile run, 150 box jumps and 150 wall balls at the end of the day. The run should be a decent pace (faster than a warm up, but certainly not a sprint) and the box jumps should be methodical.  Find an easy rhythm that you can sustain for 30 with the same tempo.  Break the wall balls up into three quick sets of ten and you’ll fall in love with Kelly!

 

Synchronized snatches in full effect!

SUNDAY 2/9

OPEN GYM 9A-NOON

Get your fitness on and get those step ups in!  Open gym will be from 9a – Noon.  As usual our little fire-breathers are welcome to come in for a workout too.   Kids classes with Coach Katie run:  9-:9:45a 4-7 year olds and 9:45 – 10:30 is for 8 – 11 year olds.

 

 

 

COVE KIDS

Cove kids will be taking a short hiatus for February but we will be back strong in March.

MONDAY’S WOD

 

 “Kelly”

5 rounds of the following:

400m Run

30 Box Jumps

30 Wall Balls

Time Cap: 30 min

Fx: 20/18″, 14/10 P/O: 24/20″, 20/14

 

Coach Marina’s Tips:  As you know, we’re slated to hit several benchmark METCONs in February (a few this week alone!) and Kelly is a fan favorite!  In the CrossFit world, a 30 minute cap for a solo workout is a MARATHON, not a sprint… so solid and steady pacing is must here.  Each round on it’s own seems so doable, but it’s over a mile run, 150 box jumps and 150 wall balls at the end fo the day. The run should be a decent pace (faster than a warm up, but certainly not a sprint) and the box jumps should be methodical.  Find an easy rhythm that you can sustain for 30 with the same tempo.  Break the wall balls up into three quick sets of ten and you’ll fall in love with Kelly!

 

 

Saturday 2/15/2020

WOD

 

10 rounds-

1 Rope Climb

7 Thrusters

30 DU

Time Cap: 22 min

 

Fx: 75/55, 2:1 Singles

P: 95/65

O: 95/65, Legless

ACCESSORY

 

6 rounds Tabata (3 minutes)-

Lunge + Jumping Air Squat + Lunge

right into

6 rounds Tabata (3 minutes)-

Pushups

 

Coach Tips: 

Saturday 2/8/2019

WOD

 

AMRAP in 21 minutes:

8 Pistols

4 Power Clean

1 Rope Climb

 

Fx: 20 Air Squats every round, 115/75, 3:1 Rope Climb Scale

P: Pistol Scale of choice, 185/125

O: 225/155, Legless

 

Coach Mattie’s Tips: You’ve got your rope and pistol.  Cowboys and cowgirls… SADDLE UP!

Friday 2/7/2020

PARTNER WOD

 

3 rounds-

10 Sync Power Snatch

10 Sync Overhead Squats

20 Sync Box Jumps

20 HSPU (shared reps)

 

Time Cap: 18 min

 

Fx: 75/55, Piked Pushup, 20/18″

P: 115/75, 24/20″

O: 135/95, 24/20″

 

FINISHER

 

For Time:

20 Burpees over your partner (in low plank)

then.. other partner does 20 burpees over partner

Cap: 4 min

 

Coach Madison’s Tips: 

Synchro WODs are all about planning and communicating. Practice tempos for each move before the WOD and make a plan that you can stick to. For example, when Daniel and I do this, we will do 5-4-1 on the snatches and the last snatch will be used to get into the 10 OVHS that we would hope to do unbroken. Designating one partner to say “3, 2, 1” to make it clear when to start each set can help streamline communication and maximize time to catch your breath. Daniel always does this job because I would rest too long if he didn’t 😉

Finisher: Keep your plank as low as possible.

Thursday 2/6/2020

WOD

 

Every 3 minutes for 12 minutes:

15/12 Calorie Row

15 Wall Balls

Max TTB

 

right into…

 

Every 3 minutes for 12 minutes:

12/9 Calorie Bke

15 Wall Balls

Max DBalls over Shoulder

 

Fx: 14/10, 50/30, Hanging Leg Raise

P: 20/14, 70/50

O: 20/14, 100/70

 

Coach Sarah’s Tips: For the first part of the Metcon, try to relax your grip on the row. Plan on your forearms getting toasty from the TTB. Catch your breath on the wall balls – maybe break up the sets and don’t let your heart rate sky rocket! On the second part, your arms might be feeling it more than your legs so push those heels down to the petals. Focus on form for the DBalls!! Deadlift to the quads, get down low and wrap your arms around the ball and stand fast. When you reach the top, fling your arms up and over your shoulder.

WEDNESDAY WINS!

WEDNESDAY WINS JO-AN B.!

 

 

We are thrilled to announce we are bringing back Wednesday Wins and even more excited to celebrate Jo-An B. as our first featured athlete in 2020! No one works harder than this amazing woman.  She rises at an ungodly hour to find that one hour for herself  — she’s a registered nurse who loves her career choice and a mom to three year old daughter Adaline. So between caring for family and others at work, time for her own self-care is at a premium.

“Growing up I wasn’t really into sports. I played some JV teams in high school but I was more of the typical nerdy Asian who was always studying for the next test. As the oldest child in the family to parents who emigrated to the US to have a better life for  our family,  the pressure was there to excel in my studies; therefore, physical activity was on the bottom of list of things to do. I started running after college just because it was something easy to take up. At one point, I got serious and joined a running group and finished my one (& only) half-marathon in my 20’s. But my typical exercise routine was pretty much- going to the gym, running, and working out on circuit machines. I’m pretty  introverted- so I was happy doing things on my own.”

 

 

One of her co-workers was really fit & into CrossFit and it sparked an interest for her “A lot of times when I worked with her, she would mention how sore she was from her workout. One time, I remember thinking to myself, ‘It’s been a LONG time since I was sore from exercising… I miss that.’  I Googled CrossFit gyms in the area and saw a free intro class at the Cove and it was only 2.6 miles from where I live?!… **ding, ding** I thought ‘OK, let’s see what this is all about.’  I was SO intimidated by the class structure, the loud music, the yelling, and the number of people in the class. I did NOT like being in a class — where people can watch you — but got over that pretty quickly (since there was no other choice :)”
While it’s not always easy to rise before dawn, she’s one of our most loyal 5:30a athletes. I remember coming to my first 5:30a class and it was Coach Katie teaching. I remember her saying: ‘Hey. Good morning, Jo-An!’ and all I thought was ‘OMG… she knows my name!’ It felt so nice to have that personalization when I was new. Thanks Coach Katie! Of course, ALL the morning coaches are awesome as well!”

 

 

She not only takes class almost daily, but wraps each session with accessory work to further her fitness.  “Becoming a mom was a bit of a rude awakening to me. It. Is. So. Hard. Coming to the 5:30a class is hard, but I cherish it because it’s MY sliver of time and mine alone. I’m not X’s mom or X’s wife… I’m Jo-An. The gains there are mine and I worked hard for them. I started staying after class to work on skills… like, all of them. There were SO many things I wanted to be able to do during the WODs but I just wasn’t strong enough. So I knew I had a lot of ‘catching up’ to do. There is still so much I want to be able to do, but in retrospect, I’ve been at the Cove a little over a year and I’m proud of what I’ve accomplished so far. From scaling the scales, to now being able to go ~5-10lbs over the FX reccs (on certain movements). This is the first time I’ve been able to quantify my progress and it’s so exciting & motivating to see it! Also, summers at the Cove with a super sweaty WOD means you burned some serious calories.”

 

While her gains have been extraordinary across the board, sometimes it’s just ONE thing that sticks with you and reminds you what you’re truly capable of.  For her, it was doing her first handstand kick-up. “It was both a physical and MENTAL challenge for me. I was SO convinced my head would go straight into the ground & I was going to break my neck. But once I conquered that skill & got over the fear (I literally shouted out in joy), it became the gateway to many more PR’s & accomplishments for me at the Cove.  I love our 5:30a crew and love to see them make their own personal progress with PR’s too!”

 

She’s learned so much about herself in her last year here. “There are so many things, but I’ve learned with self-discipline & consistency, I can achieve results. I’ve also learned body-awareness/perception.  That is, knowing what are my limits are and when I can push myself just a little more.”.  But it’s not just inside the gym where she’s seeing change.  “CrossFit skills have spilled over to my mom-life — hip-hinging to pick up my 3-year old safely, deadlifting a box of groceries from Costco, engaging my core to move patients at work, etc.  Now, if I could just string some double-unders….argh!”

 

We asked her what advice she’d give to a newbie at the Cove.  “Keep coming!  Even if you think the WOD is impossible or scary. You can scale down the scales or just adjust the numbers! It IS possible! Once you get the flow of things, it’s fun and exciting to see your progress!”

 

Yep, she’s got the flow and is the progress is blinding.  Throw a fist pump her way when you see her. She’s put in the work and earned every bit of her success!

 

 

WOD

 

For time:

21-15-9 reps of-

Bar MU (reps divided by 3)

Deadlifts

DU (reps x 3)

 

Time Cap: 14 min

 

Fx: J-Hook Row (keep reps at 21-15-9), 135/95, SU (reps x 6)

P: 185/125

O: 225/155

 

ACCESSORY

 

4 rounds-

15 Glute Ham Bridges

12 GHD Situps

Scale: 24 Regular Situps

 

Coach Alea’s Tips: For the Metcon, make sure to be patient on the muscle up pull to avoid the chicken wing. Focus on keeping your glutes engaged during the deadlifts. Pick a weight that you don’t have to break up more than 3 times per set. During the accessory work give the GHDs a try! Even if you don’t do all the reps, at least try a few.

 

Jo-An sneaking some time (and some space) for accessory work after class, per usual…

CLASH AT THE COVE

CLASH AT THE COVE IN-HOUSE COMPETITION 

clash-logo
Saturday, March 28th will be our annual IN HOUSE COMPETITION!
The Clash at the Cove is meant for EVERYBODY at the gym and is  a FUN and INCLUSIVE way for people to dip their toes in into the “competition” space.  So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to new level.  And if you watched our teams compete this weekend at the Battle of Baltimore and wondered what that might feel like, it’s your turn now.  Oh, and if you’re the kind of person who says you disdain being competitive, we hate to tell you — but you compete with yourself every day.  So, technically you have zero excuses!
The Clash at the Cove will be a TEAM format with mixed-gender teams of THREE.  Each team must have one female, so teams can be M/M/F or F/F/M.  We will have scaled and RX divisions and the day will feature a variety of workouts that will challenge all aspects of your fitness.  Just like our Partner WODs, team formats can help push you, but also provide comfort that you can lean on your partner to help round out your weaknesses.  It’s a win-win!  Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  
Again, the competition is for EVERYBODY in the gym, literally EVERYBODY!!!!  If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers.  Non-members and family are welcome to come and cheer everyone on too.  We plan to make a day out of it and will hit a local bar or restaurant for the ‘after party’.  If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!  Here are some important bits of information to get you signed up and ready for this epic day:

HOW IT WORKS:

  • Sign up at the White Board at the front of the gym by putting your name on the division in which you want to join (we will be putting this up shortly)
  • We will assign you two teammates to complete your team of three
  • Teams will be three-person/mixed gender
  • Teams will be announced on Monday, March 16th, so you MUST sign up by Wednesday, March 11th
  • And, of course, they will be announced via a “must-see” Facebook Live event (as well as published on the blog and on the White Board).

TRUST US that while this format is slightly different from what you might be used to, we WILL make this a competition to remember!

 

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Jumping Pull Ups

Single Unders

Knees to Waist

 

RX

Clean and Jerk 155/105

Deadlifts 225/155

Pull Ups

Double Unders

Toes 2 Bar

 

So, put your name up on that sign-up board. We want to see that thing FULL!

 

8,000 STEP UP CHALLENGE

Most of you saw the post on the Cove Club FaceBook page, but in case you missed, February is our 8,000 Step Up Challenge!  The goal is to do 8,000 step ups to a box (weighted or unweighted) during the month of February.  And lucky for you, it’s a leap year so you get an extra day!  You can either use a 20/14# Medball or you can also opt out of a weight. No big deal, you’ll still get a great workout.

 

 If you do this challenge you MUST commit to doing it incrementally. Unlike the rowing challenge wehre you can adjust intensity super easily (we’ve often seen 20-30k in one go at the very end to make it in under the wire) doing over 1,000 step ups in one go could be a recipe for serious injury. You need to be responsible for yourself as we simply cannot monitor volume for everyone — but if we see you on a box for too long, we WILL make you stop!

This challenge was inspired by the Hero WOD “Chad”.  It was named after Chad Wilkinson, a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29th.  Please honor his memory by being humble and staying safe.

 

WOD

 

“Heavy Grace”

30 Clean and Jerks

 

rest 2 minutes

into

 

“Regular Grace”

30 Clean & Jerks

 

Time Cap: 18 minutes

 

Fx: 115/75, 95/65

P: 165/115, 135/95

O: 205/135, 135/95

 

ACCESSORY

 

3 rounds-

20 Shoulder Taps

:30 Handstand Hold

Rest 1 minute

 

Coach Daniel Tips:  Essentially it’s double grace, but a little harder. The first Grace should be a weight where you really shouldn’t be stringing together any reps. This part should be singles pretty much the entire way through to really emphasize good lifting technique at a moderate load. Think of the pacing as counting to 2 mississippi seconds before lifting your next rep and sticking with that the entire 30 reps.

For the second Grace, the weight should feel great now that it’s lighter. Try to start with sets of 5-6 before breaking into singles if necessary. This part is a sprint. Minimize the rest and try to finish in glorious fashion.

FEBRUARY 8,000 STEP UP CHALLENGE

8,000 STEP UP CHALLENGE

Most of you saw the post on the Cove Club FaceBook page, but in case you missed, February is our 8,000 Step Up Challenge!  The goal is to do 8,000 step ups to a box (weighted or unweighted) during the month of February.  And lucky for you, it’s a leap year so you get an extra day!  You can either use a 20/14# Medball or you can also opt out of a weight. No big deal, you’ll still get a great workout.

 

 If you do this challenge you MUST commit to doing it incrementally. Unlike the rowing challenge where you can adjust intensity super easily (we’ve often seen 20-30k in one go at the very end to make it in under the wire) doing over 1,000 step ups in one go could be a recipe for serious injury. You need to be responsible for yourself as we simply cannot monitor volume for everyone — but if we see you on a box for too long, we WILL make you stop!

This challenge was inspired by the Hero WOD “Chad”.  It was named after Chad Wilkinson, a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29th.  Please honor his memory by being humble and staying safe.

 

 

WOD

 

EMOM for 8 min:

3 Back Squats followed immediately by 10 air squats

*Lighter load as not to be destroyed for the MetCon

 

WOD

 

5 rounds-

10 Single Arm DB Thruster

10 Other Arm DB Thruster

10 Burpee Box Jumpovers

5/3 MU

 

Time Cap: 20 min

 

Fx: 35/25, 20/18″, 7 Ring Rows + 7 Hand Release Pushups per round

P: 50/35, 24/20″, Bar MU Option

O: 50/35, 24/20″

 

Coach Holden’s Tips:  Since weights are light, today’s squats are a perfect opportunity to dial in your technique. Don’t just bounce out of the bottom on air squats. Focus on your tripod foot and engaging your glutes. It’ll prepare you for the unilateral work in the Metcon. Challenge yourself on scaling today!  Try working on transitions if you’re close to muscle ups but don’t exactly have them yet.

 

Dan H. working hard per usual.  Sans headphones this one time.