WELCOME HOME

We couldn’t be more excited to hear today’s news from Governor Hogan.  This community needs one another more than ever, and it’s time to cross that threshold TOGETHER again.  While we have so much to say (and so much to do)… we can promise you it will be worth the wait.

WELCOME COACH TERESA

At a time when good news is hard to come by, we are so excited to announce that Teresa Fox will be officially joining the Cove coaching staff!  She is currently in our coach’s training program but over the past several months, she had been assisting us by doing our Foundations/101 classes (before the doors closed) and has been continuously been coaching zoom classes for our at-home program (11 AM zoom with Coach Teresa tomorrow), and was a CrossFit Level-1 coach at Arenal Fitness (formerly Arenal CrossFit). Teresa is a long-time member who is famously known for her wonderful renditions of the National Anthem during Cove events as well as her passion for this place and community.  She even has a Cove tattoo!  Please give her a warm welcome and congratulate her on this expanded role!

Here is a quick bio from Coach Teresa:

“I was born and raised in the DC metro area, growing up in Hyattsville, MD. I joined the Air Force 10 years ago and moved back to Maryland in 2015. My fitness journey has blossomed thanks to my military career. Pre-military, I was not a physically active person. After joining, I realized that I could either learn to love exercising, or I wouldn’t make it in the military. I bounced around, trying to find my passion. I got into running, yoga, spin classes, and even tried to swim. In 2016, I made a commitment to myself to get serious about my physical fitness and that journey led me to the Cove through my good friends who were already members. Since my first partner WOD at the end of 2016, I have become hooked on the Cove community. I earned my Level 1 certification in 2018 and continually hone my skills. I am nowhere near an elite athlete, but helping others also helps me to grow, get stronger, and perfect my movements every day. My favorite movements are squats and cleans. My nemesis is the assault bike. Regardless of the workout, when I look at it, I know that my fellow Covies will help me push through and I will be stronger and healthier for it. The Cove is truly the best place on Earth.”

METCON

10 AM Zoom with Coach Brian 

“Run like Phoebe”
3 rounds
20 Back Squats
20 Back Rack Lunges
800m Run

Time Cap: 27 min

Fx: 75/55, or 25/15 DB Option
P: 95/65 or 35/25 DB Option
O: 115/75 or 35/25 DB Option

WELCOME COACH TERESA

At a time when good news is hard to come by, we are so excited to announce that Teresa Fox will be officially joining the Cove coaching staff!  She is currently in our coach’s training program but over the past several months, she had been assisting us by doing our Foundations/101 classes (before the doors closed) and has been continuously been coaching zoom classes for our at-home program (11 AM zoom with Coach Teresa tomorrow), and was a CrossFit Level-1 coach at Arenal Fitness (formerly Arenal CrossFit). Teresa is a long-time member who is famously known for her wonderful renditions of the National Anthem during Cove events as well as her passion for this place and community.  She even has a Cove tattoo!  Please give her a warm welcome and congratulate her on this expanded role!

Here is a quick bio from Coach Teresa:

“I was born and raised in the DC metro area, growing up in Hyattsville, MD. I joined the Air Force 10 years ago and moved back to Maryland in 2015. My fitness journey has blossomed thanks to my military career. Pre-military, I was not a physically active person. After joining, I realized that I could either learn to love exercising, or I wouldn’t make it in the military. I bounced around, trying to find my passion. I got into running, yoga, spin classes, and even tried to swim. In 2016, I made a commitment to myself to get serious about my physical fitness and that journey led me to the Cove through my good friends who were already members. Since my first partner WOD at the end of 2016, I have become hooked on the Cove community. I earned my Level 1 certification in 2018 and continually hone my skills. I am nowhere near an elite athlete, but helping others also helps me to grow, get stronger, and perfect my movements every day. My favorite movements are squats and cleans. My nemesis is the assault bike. Regardless of the workout, when I look at it, I know that my fellow Covies will help me push through and I will be stronger and healthier for it. The Cove is truly the best place on Earth.”

METCON

11 AM Zoom Class with Coach Teresa

“Don’t fall on your face”
100 Situps
80 Lateral Bar Jumpovers
60 Deadlifts
40 Inverted Shoulder Taps
20 Wall Walks

Time Cap: 18 min

Fx: 95/65, 35/25 DB Option
P: 135/95, 50/35 DB Option
O: 155/105, 50/35 DB Option

FOOTBALL STYLE CONDITIONING

3 rounds
5 Air Squat Tuck Jumps
right into :20 sec high knees
:45 sec rest

A GIFT FROM THE COVE

One of the things we have learned during our outdoor classes (and we kinda knew this already) is that our athletes love chalk. In an effort to satisfy your needs and as a thank you, we have provided Tupperware boxes of chalk and 10 poker chips for your counting needs. Pick yours up at your next class.

ENGINE EXPRESS

For those looking for a quick at-home workout, Coach Maria has another one of her Engine Express workouts.

AMRAP12

12 frog push ups

6 burpees

12 (6/side) 90/90 step throughs

6 burpees

12 (6/side) single leg glute bridge

6 burpees

TABATA (:20 work / :10 rest)

*alternate movements

A: hover lunges

B: mountain climbers

COVE METCON

EARLY 6:30 AM Zoom class with Coach Teresa

Every 6 minutes for 24 minutes
400m Run
75 DU (150 SU)
10 Power Snatch
Remaining Time Max Overhead Squats

Fx: 75/55
P: 115/75
O: 135/95

If no access to BB, you can do:
400m Run
75 DU (150 SU)
20 Alternating DB Snatch
Remaining Time Max Goblet Squats

Fx: 35/25
P/O: 50/35

WE ARE THE COVE

METCON

FINISHER

4 rounds Tabata (Finish all of one movement before next)

Pushups

Jumping Air Squats