“PETE”

On Christmas Eve a long standing member of CrossFit Federal Hill was killed in a plane crash.  Pete W. was a consistent 5:30 am athlete for 4 years at CFH and a friend to many (including some of us Covies).   He showed up, he worked hard and he never complained.  He was not the loudest dude in the room or the most talkative, but he was about as nice and genuine as they come.  We are beyond devastated to share this news and our condolences go out to his family and friends (as well as our extended Fed Hill family).  CrossFit communities are build on people like Pete.  He lifted up the community with his smile and always showed up ready to work hard.

On Saturday CrossFit Federal Hill and the Cove will be running a special memorial workout for Pete.  This is not a fundraiser, rather just a way to honor his memory.  It is the least we can do.

 

Pete in the blue and his good friend Jimmy by his side.  Jimmy and Pete were high school friends and business partners and were also responsible for the beautiful Cove videos we made  (“Community” and “Fresh Start Challenge”)

“PETE”

27 Wall Balls

20 Cal Row

15 Box Jumps

10 Pull ups

5 Rounds 

Pete was a member at CrossFit Federal Hill for four years.  He was lost his life at age 27 in a tragic plane crash on Christmas Eve.  Pete came to the 5:30 am class 5 days a week with a smile on his face.  As his good friend Jimmy said. “He was as great as great gets.”  Today we honor Pete. 

WOD

Two  minutes max double unders

Rest one minute

Two minutes Max Rope Climbs

Rest one minute

Two minutes max burpees

Lie on the floor crying for one minute

 

“PETE”

On Christmas Eve a long standing member of CrossFit Federal Hill was killed in a plane crash.  Pete W. was a consistent 5:30 am athlete for 4 years at CFH and a friend to many (including some of us Covies).   He showed up, he worked hard and he never complained.  He was not the loudest dude in the room or the most talkative, but he was about as nice and genuine as they come.  We are beyond devastated to share this news and our condolences go out to his family and friends (as well as our extended Fed Hill family).  CrossFit communities are build on people like Pete.  He lifted up the community with his smile and always showed up ready to work hard.

On Saturday CrossFit Federal Hill and the Cove will be running a special memorial workout for Pete.  This is not a fundraiser, rather just a way to honor his memory.  It is the least we can do.

 

Pete in the blue and his good friend Jimmy by his side.  Jimmy and Pete were high school friends and business partners and were also responsible for the beautiful Cove videos we made  (“Community” and “Fresh Start Challenge”)

BARBELL CLUB STARTS IN JANUARY

For those olympic lifting enthusiast we will be running our barbell club again starting on January 10th!  This is a six-week course focused on teaching and improving your snatch and clean and jerk. If you are an athlete that loves or is mystified by these lifts this program might be right for you.  We are limiting those program to only ten athletes so we can give everyone a lot of attention and there are only a few spots left! 

Details: Starting January 10th and lasting for 6 weeks (ending February 16th).

Times: Wednesday and Friday evenings from 7:30 PM

Cost: $125 for Cove Members. For Non Members $175

Cap: The class will be limited to 10 athletes.  

Common Questions:

1. Can I miss a few classes?  Yes, there will be 12 classes over six weeks try to make at least 9 of them.
2. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
3. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. 
4. What else can I expect?  Talk to us and we’ll answer any questions you might have.  Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
5. How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.

HOLIDAY SCHEDULE

Sunday 12/31 (New Year’s Eve):  Open Gym 9a – Noon

Monday, 1/1 (New Year’s Day):  Open Gym 11a – 2pm

 

MOBILITY WOD

  1 minute Shoulder Stretch on a box 1 minute Shoulder distraction Bent over empty barbell row (30 seconds max Reps) 2 Rounds   PARTNER WOD 80 Front Squats 70 Hanging Power Clean 60 Toes to Bar 70 Hanging Power Clean 80 Front Squats AMRAP in 16 minutes   Fitness: 95/65 Performance: 115/75 Open: 135/95   COACH’S TIP: The mobility WOD is obviously for a little shoulder health as we continue on our press cycle.  The Partner WOD is an AMRAP with a  lot of volume built in.  If scaled right, most people should end in the second set of 80 front squats somewhere.  If a team goes super fast try by sneaking in a light barbell, we might try to catch you in the last set of front squats and add weight 😉  If you do finish the second set of squats, record your team’s total time for the full round as your score and go back to Power Cleans.  You do not have to cycle back to 80 more front squats.   Reid is so consistent and crushes it every time!

 

BARBELL CLUB STARTS IN JANUARY

For those olympic lifting enthusiast we will be running our barbell club again starting on January 10th!  This is a six-week course focused on teaching and improving your snatch and clean and jerk. If you are an athlete that loves or is mystified by these lifts this program might be right for you.  We are limiting those program to only ten athletes so we can give everyone a lot of attention. 

Details: Starting January 10th and lasting for 6 weeks (ending February 16th).

Times: Wednesday and Friday evenings from 7:30 PM

Cost: $125 for Cove Members. For Non Members $175

Cap: The class will be limited to 10 athletes.  

Common Questions:

1. Can I miss a few classes?  Yes, there will be 12 classes over six weeks try to make at least 9 of them.
2. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
3. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. 
4. What else can I expect?  Talk to us and we’ll answer any questions you might have.  Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
5. How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.

HOLIDAY SCHEDULE

Sunday 12/31 (New Year’s Eve):  Open Gym 9a – Noon

Monday, 1/1 (New Year’s Day):  Open Gym 11a – 2pm

NEW YEAR HOURS

We hope everyone had a wonderful holiday and we are back at it today with a full schedule!  We will continue to run a regular schedule until Monday (New Year’s Day)!

Sunday 12/31 (New Year’s Eve):  Open Gym 9a – Noon

Monday, 1/1 (New Year’s Day):  Open Gym 11a – 2pm