BEST OF HOWARD 2018! - Crossfitcove

BEST OF HOWARD 2018!

HOLIDAY WOD AND POTLUCK

In lieu of the regular 6:30pm class on Friday, December 21st we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p, we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

 

 

THANK YOU

We are excited to announce for the third consecutive year the CrossFit Cove has been voted the top CrossFit in Howard County. We are so thankful for all of you that voted for us (and who chose to spend your precious time with us!) and are so blessed to have such an amazing group of coaches and staff that give so much of themselves to others. This is a special place because of all those involved in this community of growth.

We have learned so much from our most recent survey and we have been working hard to implement improvements to the gym.  We have been dialing in our programming, purchasing new equipment and investing in growing our coaches to continue to strive for excellence in all we do.And there’s so much more to come.  We are so humbled by your support and we will continue to relentlessly strive to make your time here at the Cove “The Best Hour of Your Day”.

PARTNER WOD

 

Every 2 minutes for 24 minutes:

___ Box Jump Overs

6 DBall Over the Shoulder

Max Overhead Squats

 

Alternate Rounds

 

Fitness: 15 BJO (20″/18″), 40/30 DBall, 95/65 (Max front squats)

Performance: 20 BJO (24″/20″), 70/40 DBall, 115/75

Open: 20 BJO (24″/20″), 100/70 DBall, 135/95

 

 

P/PP Mods:

Use slam balls in place of DB balls

OH squats off rack or sub goblet squats

 

Coach’s Tip:  I-go, you-go style Partner WOD today.  Box Jump Overs should be under 1 min, DBalls about 30 seconds, and leave the rest for OHS.  You get a long rest between turns so you should be able to go hard for 2 minutes when it is your turn.

 

Joe T. captured this moment that pretty much sums what we love most about the Cove.  

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