“SUPERSONICS” 30/24 Calorie Air Bike -into- 3 Rounds 10 Power Cleans (115/85) 3 Wall Walks -into- 30/24 Calorie Air Bike -into- 3 Rounds 10 Thrusters (115/85) 10 Bar Facing Burpees -into- 30/24 Calorie Air Bike RX: 95/65 FX: 75/55, 25/20 Bike Target time: 16-18:00 Time cap: 22:00
GYMNASTICS: Ring Muscle Ups/ Strict Pull Ups Skill Work Strength Option: EMOM8
Odd Minutes: Level 1: 3-5 Strict Ring Muscle-ups Level 2: Seated banded ring muscle up Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows
Even: 20-30 second Box Support Tuck Hold (or Plank Hold)
The CrossFit Open and the Cove Party was a blast and we have some more things to look forward to this weekend.
First, Friday we have the 25.2. Week one’s workout was a great and super demanding test and we can only imagine what is store next. The Open workout will be the workout for all classes at day and to celebrate, we are going to look to do a little Cove meet up at Pub Dog at 7:30 PM.
This weekend, the gym is going to be closed as we help the Level I seminar. The Cove is lucky enough to be selected as a host site for the L1 seminar and is a tremendous resource for us to continue to improve our staff.
We will not have classes this weekend BUT our very own Jonathon Wilson will be leading a running class this weekend at Patuxent Branch Trail (parking lot near the bridge off of Guilford Rd – 9188 Old Guilford Rd, Columbia, MD 21046) at 9 AM.
Jonathon is a certified RRCA Certified Level I Adult Distance Running Coach. He will be leading a warm up and a series of running drills to help get the most not only of the workout but to further improve our ability to run well and injury free(running is a skill!). Coach Jonathon will be providing 1, 2 , and 3 mile options for the workout.
As the weather is getting warmer, we are going to seeing more and more running workouts and this is a great way to get prepped for that (and of course the upcoming Hyrox event!)
For those that are looking for Open Gym access, the gym is available by 7 PM on Saturday and 4:30 PM on Sunday.
“Front Squats” 1×3 Every 2:00 x 5 sets: 3 Front Squat (75-80%)
“The Shire” RX+: Every 5:00 (3 sets) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’) 10 Toes to Bar or 10 V-ups * Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.
To recognize the last week of Black History Month, we honor the legacy of Army Spc. Hilda Clayton with a Hero WOD dedicated to her sacrifice.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
Amongst Ortiz-Clayton’s military awards and decorations
National Defense Service Medal
Global War on Terrorism Service ribbon
Army Service Ribbon
Meritorious Unit Commendation ribbon
She is survived by her husband, Chase Clayton.
This workout is in honor of Hildy, who has sacrificed her life in the service of others. We keep her memory alive and recognize her contributions.
