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  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove. 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!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete. We know many of you already have competition ‘fever’ as we have several teams signed up for the Charm City Throwdown. But if you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. 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! The last two years have done an ‘individual’ competition, but this year we are excited to mix things up and do a TEAM competition! Yep, we’re doing same sex teams of two for the Third Annual Clash at the Cove! 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 assign you a partner in your same division (AND same gender)
• Teams will be two-person/same gender
• Teams will be announced on September 25^th, so you MUST sign up by the 22^nd!
• 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)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to 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 Box Jumps 24/20 (step ups allowed) Jumping Pull Ups Single Unders Knees to Waist RX Clean and Jerk 155/105 Deadlifts 225/155 Box Jumps 24/20 (no step ups allowed) Pull Ups Double Unders Toes 2 Bar So, put your name up on that sign up board. We want to see that thing FULL!  

Over the past couple of months we have been piloting a program where we provide accessory workouts for those athletes that compete in the “sport of CrossFit” (those who currently or strive for the “Open” track Cove programming).  On Saturday’s at 8 AM we have a dedicated class where we hit a competition style workout and specifically work on teaching the movements, pacing strategies, and tactics to do the best at that individual or team workout. With so many Covies at the Charm City Throwdown we thought we would open up to any athlete that is competing next week OR any athlete that just wants to pick up some new knowledge!  EVERYONE is welcome to join the 8am class this week!

We know many of you are excited about the Charm City Throwdown Partner WOD 1 and others not so much, but the point is to simple do the best that you are capable of at this moment. We will provide coaching on how to get the most out of this workout during this class, with Coach Maria giving some running prep and mobility tips.  We’ll review burpee efficiency and then test drive the workout of a ONE MILE RUN followed by 100 BURPEES (75 for Scaled Division).

We also plan on hitting Partner WOD 2 (30 Clean and Jerks, 20 Toes to Bar (or 10 pull ups), 20 Snatches, 20 Toes to Bar (or 10 pull-ups) and 10 Thrusters.  It will be a good time to discuss strategy and figure out how you’ll want to attack this workout again!

 

Find your inner yogi and head to the Cove for the 8:15 yoga class with Ashley. If you hit the Saturday 8am class, we STRONGLY recommend you come to this for some good old active recovery!

 

Our next Nutrition Challenge from Coach Brittany is here!  In two weeks we will kick off an exciting program that WILL WORK if you commit to the process!  This challenge is for those who are willing and dedicated to making a change… and we are here to support you every step of the way.  The cost is $100 and includes the following:

• Kick Off Meeting Wednesday September 20th at 7:00PM.
• The Challenge officially begins September 25th and ends on Sunday, November 5th.
•  Pre Body Scans: Wednesday September 20^th, Friday September 22^nd & Saturday September 23^rd
• Post Body Scans: Friday November 4^th, Saturday November 5^th
• We will set up a Private Facebook page to post recipes, challenges, successes etc.
• InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis.  The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone!

 SIGN UP FOR THE CHALLENGE HERE

Over the past couple of months we have been piloting a program where we provide accessory workouts for those athletes that compete in the “sport of CrossFit” (those who currently or strive for the “Open” track Cove programming).  On Saturday’s at 8 AM we have a dedicated class where we hit a competition style workout and specifically work on teaching the movements, pacing strategies, and tactics to do the best at that individual or team workout. With so many Covies at the Charm City Throwdown we thought we would open up to any athlete that is competing next week OR any athlete that just wants to pick up some new knowledge!  EVERYONE is welcome to join the 8am class this week!

We know many of you are excited about the Charm City Throwdown Partner WOD 1 and others not so much, but the point is to simple do the best that you are capable of at this moment. We will provide coaching on how to get the most out of this workout during this class, with Coach Maria giving some running prep and mobility tips.  We’ll review burpee efficiency and then test drive the workout of a ONE MILE RUN followed by 100 BURPEES (75 for Scaled Division).

We also plan on hitting Partner WOD 2 (30 Clean and Jerks, 20 Toes to Bar (or 10 pull ups), 20 Snatches, 20 Toes to Bar (or 10 pull-ups) and 10 Thrusters.  It will be a good time to discuss strategy and figure out how you’ll want to attack this workout again!

 

Find your inner yogi and head to the Cove for the 8:15 yoga class with Ashley. If you hit the Saturday 8am class, we STRONGLY recommend you come to this for some good old active recovery!

 

Our next Nutrition Challenge from Coach Brittany is here!  In two weeks we will kick off an exciting program that WILL WORK if you commit to the process!  This challenge is for those who are willing and dedicated to making a change… and we are here to support you every step of the way.  The cost is $100 and includes the following:

• Kick Off Meeting Wednesday September 20th at 7:00PM.
• The Challenge officially begins September 25th and ends on Sunday, November 5th.
•  Pre Body Scans: Wednesday September 20^th, Friday September 22^nd & Saturday September 23^rd
• Post Body Scans: Friday November 4^th, Saturday November 5^th
• We will set up a Private Facebook page to post recipes, challenges, successes etc.
• InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis.  The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone!

 SIGN UP FOR THE CHALLENGE HERE

On Saturday, October 7th we will be hosting our THIRD ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove. 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!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete. We know many of you already have competition ‘fever’ as we have several teams signed up for the Charm City Throwdown. But if you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. 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! The last two years have done an ‘individual’ competition, but this year we are excited to mix things up and do a TEAM competition! Yep, we’re doing same sex teams of two for the Third Annual Clash at the Cove! 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 assign you a partner in your same division (AND same gender)
• Teams will be two-person/same gender
• Teams will be announced on September 25^th, so you MUST sign up by the 22^nd!
• 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)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to 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 Box Jumps 24/20 (step ups allowed) Jumping Pull Ups Single Unders Knees to Waist RX Clean and Jerk 155/105 Deadlifts 225/155 Box Jumps 24/20 (no step ups allowed) Pull Ups Double Unders Toes 2 Bar So, put your name up on that sign up board. We want to see that thing FULL!  

 

On Saturday, October 7th we will be hosting our THIRD ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove. 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!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete. We know many of you already have competition ‘fever’ as we have several teams signed up for the Charm City Throwdown. But if you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. 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! The last two years have done an ‘individual’ competition, but this year we are excited to mix things up and do a TEAM competition! Yep, we’re doing same sex teams of two for the Third Annual Clash at the Cove! 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 assign you a partner in your same division (AND same gender)
• Teams will be two-person/same gender
• Teams will be announced on September 25^th, so you MUST sign up by the 22^nd!
• 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)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to 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 Box Jumps 24/20 (step ups allowed) Jumping Pull Ups Single Unders Knees to Waist RX Clean and Jerk 155/105 Deadlifts 225/155 Box Jumps 24/20 (no step ups allowed) Pull Ups Double Unders Toes 2 Bar So, put your name up on that sign up board. We want to see that thing FULL!  

   

Summer has come and gone and fall is quickly approaching. With many of us coming off of summertime barbecues and vacations, which tend to heavily be focused on eating and drinking, we are excited to announce our next installment of nutrition challenges! Similar to the past there will be food rules, but this is not a ‘diet’ or program that is highly restrictive. These six weeks are aid in building a ‘new you’. There will be some do’s and don’ts, but more importantly, you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle. “Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Or goal is to coach you to adopt the mindset that will make this outlook your new lifestyle, setting you up for future success. Thus far we have had over 70 participants between 2 challenges with great results.  In the first challenge alone we saw OVER 100lbs of fat LOST and decreased body fat by 32%. On top of that fat loss, muscle was gained and PRs were crushed!  If you have not signed up for one, what are you waiting for? Here are a few things your fellow Covies have said about the past challenges: “It gave me added confidence and motivation to decline alcohol, which I later found out irritated a medical condition I had been diagnosed with. I never felt better and have now given up drinking for a healthier lifestyle.” This Challenge will be led by coach Brittany and will last SIX WEEKS.  This challenge is for those who are willing and dedicated to making a change. The cost is $100 and includes the following: Kick Off Meeting Wednesday September 20th at 7:00PM. The Challenge officially begins September 25th and ends on Sunday, November 5th.  Pre Body Scans: Wednesday September 20^th, Friday September 22^nd & Saturday September 23^rd Post Body Scans: Friday November 4^th, Saturday November 5^th We will set up a Private Facebook page to post recipes, challenges, successes etc. InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis.  The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone!  SIGN UP FOR THE CHALLENGE HERE

SIGN UP FOR YOUR PRE-INBODY SCAN HERE

   

Today we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES that day!  Just as in year’s past, we will tackle Abbate.  We have a special guest to sing the national anthem at 10am, so get ready!

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile

MONDAY (Labor Day) we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES that day!  Just as in year’s past, we will tackle Abbate!  So get ready!

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile