Saturday February 18th will be our 2-Year Anniversary Bash!
It is hard to believe but we will be celebrating two years and to mark the occasion we will be throwing a party on Saturday evening from 7:30 – 11p (or later??). 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. More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.
PLEASE RSVP ON THE EVENT PAGE HERE
Register for the CrossFit Open NOW!!!
So far we have 18 athletes registered, so let’s get going people! For context, last year we had over 60 people sign up! As a reminder, The CrossFit Open starts on FEBRUARY 23rd and signups are now live. If you don’t know what the Open is, it is the pre-cursor to the Reebok CrossFit Games. And yes, we are hoping for 100% participation!
Wait? What? You want us ALL to do it? YES! Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.” To that our response would be… “you’ve completely missed the point of the Open”.
The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove. For five weeks and for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the qualifier for Regionals (and then the CrossFit Games) called the CrossFit Open. It’s not about getting you to the Games, it is about creating an even greater sense of community with CrossFitters around the world… but especially here at this box.
Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST. But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.
Sign up at THE CROSSFIT GAMES. The link to register is right below the main page photo!
STRENGTH WOD
Back Squat3 Reps every 2 minutes for 12 minutes (increase load with each set)
COVE WOD
Every 4 minutes for 16 minutes10 Hanging Power Cleans20 Sit Ups400/350 M RowFitness: 95/65RX: 115/75RX+: 135/95Score = Slowest roundCoach’s Tip: The faster you go, the more rest you get, but be careful not to go balls to the wall and burn out after the first round! Your score is your SLOWEST round, so pick a pace (and a weight) you think you can move consistently for four rounds!
Coach John PUSH JERKED some really heavy weight at the Battle of Baltimore!
