25 min AMRAP
21 Sync Deadlifts
21 Sync Pushups
15 Sync Thrusters
15 Sync Burpees
9 Sync Overhead Squats
9 Bar Facing Burpees
*Keep repeating for max reps within 25 min
This past week we had four Cove athletes compete in a partner competition at CrossFit Frederick in “The Duel”. Team “Barbells and Paddles”, composed of Coach Carlos and Jessica M., competed in the RX division and was able to take second place in this extremely competitive division which featured 5 grueling tests of fitness in one day. And team “Decently Fit”, which features Coach Dejah and Keith H. proved to be pretty darn fit as they won the intermediate division this weekend!
All four of these athletes didn’t prove fitness but showed grit, resilience, and teamwork that traits which are the cornerstones of what we do at the Cove. It gives us goosebumps to see so many Cove athletes pushing their limits and finding such tremendous success.
COVE TEAMS ATOP THE PODIUM
THANK YOU FX PHYSICAL THERAPY
Competition fever continues at the Cove as we have four athletes competing this weekend in The Duel. This is a partner wod competition (a Cove specialty) at CrossFit Frederick. Coach Dejah and Keith H. will be competing as Team “Decently Fit” (yeah right!) and Coach Carlos and Jessica Mare competing as Team “Barbell and Paddles”. Heat times, workout descriptions, and the leaderboard can be found at this link.
If you are looking for something to do this Saturday, you might want to go out to cheer them on as they throw down. It’s a fun way to spend an afternoon at the food/drink scene in Frederick is supposed to be great! For updates follow the Cove Private Facebook page.
We are big fans of doing CrossFit competitions as it’s a great way to get out of your comfort zone. We are in the midst of planning a “In-House Competition” at the gym known as Clash at the Cove and will be highlighting some local competitions as well. We like to compare doing a CrossFit competition to being a runner that decides to do a 5 K race. It’s just like any other workout day but for some reason, it just feels so much more special and rewarding. If you are interested in doing a competition, please reach out to us and we can help you out.
Three members of the CrossFit dream team
We want to congratulate all of the Age Group Qualifier’s on some amazing performances this past weekend. If you hadn’t heard, we had a number of Covie’s qualify for the CrossFit Games Semi-finals and were given a series of 6 workouts to complete in a 72-hour period. These guys and gals really put it on the line in some insanely challenging workouts and competed on the WORLD STAGE!
Great job Carlos (who gutted through the workouts under the weather), Jenna, Jessica, Jose, Raul, and Steve! We have always found inspiration from each other and you really inspired all of us!
We also really wanted to thank all the members of the Cove for being so supportive and understanding as the gym turned into a mini-online regional competition floor.
Finally, we are excited to announce that Jenna Michelotti currently stands in 4th place on the qualifier and looks to be advancing to the semi-finals round which starts in late May! We are constantly amazed and inspired by you Jenna and the trend continues.
Sick Carlos squatting 395!