July 4th Holiday Schedule and WOD
JULY 4th HERO WOD
We want to invite everyone to come celebrate the July 4th holiday with a Hero WOD at the Cove! We will running THREE classes that day (9a, 10a and 11a only), so come on in and kick the holiday off right! There is talk about going out after for some libations, so stay tuned for more details!
We will resume with a normal operating schedule on Wednesday.
AGAIN, these will be the ONLY classes on Tuesday, July 4th!
The WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Come celebrate his life and honor ALL of those who serve on this July 4th Holiday. As always, we can scale movements and volume (or both!).
July 8th: Covie Ellicott City Pub Crawl @ Noon
The Covies are set to invade Ellicott City for the 2nd Annual Cove Pub Crawl! Get ready for a day of fun as we hit bar after bar in beautiful, historic Ellicott City. This event CANNOT be missed! Everything you need to know will be posted on the COVE ELLICOTT CITY PUB CRAWL FB Event Page. RSVP if you can so we can let the bartenders know how many they can expect!
WOD
“Wittman”
15 Power Cleans
15 KB Swings
15 Box Jumps
7 Rounds
Fitness: 95/65 (35/26)
Performance: 95/65 (53/35)
Open: (115/75) (53/35)
Coach’s Tip: This is a long workout because of the volume, but you should pick weights you can move easily. Times last year ranged from 19 minutes to 28 minutes and we will have a hard 30 minute time cap on this workout.
Michelle rocking some sled pulls to celebrate her birthday on Sunday!
July 4th and Pub Crawl next weekend!
IT’S GONNA BE A FUN WEEK!
You should already have these dates locked and loaded on your calendars, but we’ve got a fun week planned! While we hope to see you all week at the gym, we want to remind you of two upcoming events!
July 4th: Hero WOD 9a, 10a and 11a
We want to invite everyone to come celebrate the July 4th holiday with a Hero WOD at the Cove! We will running THREE classes that day (9a, 10a and 11a only), so come on in and kick the holiday off right! There is talk about going out after for some libations, so stay tuned for more details!
We will resume with a normal operating schedule on Wednesday.
AGAIN, these will be the ONLY classes on Tuesday, July 4th!
The WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Come celebrate his life and honor ALL of those who serve on this July 4th Holiday. As always, we can scale movements and volume (or both!).
July 8th: Covie Ellicott City Pub Crawl @ Noon
The Covies are set to invade Ellicott City for the 2nd Annual Cove Pub Crawl! Get ready for a day of fun as we hit bar after bar in beautiful, historic Ellicott City. This event CANNOT be missed! Everything you need to know will be posted on the COVE ELLICOTT CITY PUB CRAWL FB Event Page. RSVP if you can so we can let the bartenders know how many they can expect!
STRENGTH WOD
Back Squat 3/3/3/3/3 (work up in load)
WOD
12 Thrusters
9 Pull Ups
7 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 95/65 (chest to bar)
Coach’s Tip: We did a few weeks of box squats, hopefully your back squat feels stronger today! Thrusters and pull ups should be unbroken for the first 5 minutes of the WOD. This Metcon should be an aggressive burner! Happy Monday!
We had an epic turnout for last year’s Wittman Hero WOD on July 4th that we are doing three classes this year!
July 4th Modified Schedule
JULY 4TH HOLIDAY SCHEDULE
To give everyone time to enjoy the holiday with family and friends, we are doing a modified schedule on July 4th. Here’s what it looks like:
Saturday 7/1: regular schedule (9a/10a/11a)
Sunday 7/2: open gym 9a – noon (no yoga)
Monday 7/3: regular schedule
Tuesday 7/4: 9a, 10a and 11a (will run the same as our weekend schedule with kid’s coverage for the 9am)
7/5 Wednesday: regular schedule
WOD
“The Cove 50”
50 Cal Row
50 Slam Balls
50 Burpees
50 Step ups (25 each leg)
50 Sit ups
50 Wall Balls
25 Minute Time Cap
Fitness: 14/10
Performance: 20/14 (35/20)
Open: 20/14 (Box Jumps, sit ups = toes to bar)
Coach’s Tip: This workout is similar to the “Open Test” and is a classic “chipper style” workout. We call it that because you have to approach it one rep at a time… and just chip away at the volume and movements. It will be challenging for all tracks and the stimulus will be different for Performance as there are weighted step ups (and the Open track has toes to bar instead of sit ups). We love that all the movements complement each other between pushing, pulling, lower and upper body. The slow point will be burpees and wall balls (as they are last and you will be fatigued). Coach Holden and Coach Marina did this workout on Monday and their advice is “It is NOT a sprint. Just keep moving!”
Jandie playing the role of line leader during thruster warmups!
