March 20th, 2023
Build to a heavy triple.
3 Rounds For Total Reps:
1 Minute C2B
1 Minute Overhead Squats
1 Minute DU
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest
FX: 65/45; Singles
RX: 75/55; Pull-Ups
The Cove Anniversary Party
It’s time for the COVE ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. And in this case, due to Covid, it’s two years overdue!!!
We want EVERYONE to mark Saturday, March 11th, in their calendars. We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now. This will not incorporate a WOD, so doll yourselves up and show your fellow athletes
The CrossFit Open is coming!
Starting on Thursday, Feb. 16, 2022 (for three weeks), CrossFit athletes everywhere have the chance to challenge themselves and feel the thrill of “competing” on a global scale.
Yes, technically it is a “competition” (as it is a qualifier for the CrossFit Games) but for most of us, it’s about discovering something about yourself. But sometimes the seemingly impossible is actually possible!
More than anything, it is community at its finest.
And ask ANYONE who’s done it at the Cove — the feeling is just magical. Next-level cheering and celebrating and the ultimate reminder of why we all do this crazy thing called CrossFit. In addition to testing your own fitness, there WILL be post-WOD shenanigans that follow (so keep those Friday nights clear on the calendar).
For those who haven’t done it before, each Thursday night at 8p CrossFit releases the workout. Every Friday we do that workout at the Cove (as the daily WOD), so even if you don’t register, you’ll be doing the Open workouts anyway. There is an option for EVERYONE regardless of their fitness level. And the $20 registration fee (that goes to CF, not us) gives that extra feeling of accountability and being part of something epic!
SIGN UP NOW!!!! (click “register now” at the top of the page)
Coach Dejah is super pumped for the Open!
Q1 GOAL BOARD
We are a couple of weeks into the new year and it’s time to think about setting some goals. Although most people focus on one-year goals, we want to encourage you to have those year goals but also break them down into more manageable bites. It is difficult to stay engaged with a goal that is 12 months out but cutting the goal into a more manageable step and time frame can really help us stay connected to the process.
To help all our athletes, we have reserved one of our whiteboards in front of the gym to write down our quarterly goals. There is a certain magic to writing goals, but particularly here at the gym. By writing it there, we are making a commitment to ourselves and letting the community know that you are looking to make a change.
As far as setting those goals, I would encourage you to check out one of our older articles on setting smart goals (Specific-Measurable-Achievable- Realistic-Time Bound) but there are two other things that we would like to suggest as we look to make 2023 amazing!
First, be sure your link your outcome with a process goal. For example, if you are looking to get your first pull-up that pull-up is your outcome goal. Connect that goal with a process goal, like I am going to work on pull-ups 2 times per week. It’s these process goals that lead to us get to that magical outcome.
Secondly, follow up your goal with some sort of immediate action. Writing the goal on the whiteboard is a great start to getting to that accomplishment but we want to build some momentum to get there. To do that, make some sort of action, no matter how small. For example, to our pull-up example, after writing it on the board, do a 30-second dead hang. It’s a small step forward but every great accomplishment starts with that first step.
Finally, if you have any questions or looking for some guidance to achieve those goals, just email us at firstname.lastname@example.org. We are here to help and are so excited to see what growth we are going to see from you.
Coach Jenna at Wodapalooza
We want to wish the best of luck to Coach Jenna in this weekend’s Wodapalooza competition. She is competing with two other top-level teen athletes in the RX division (against the adults!) in one of the premier CrossFit events during the competition season. Her team name is “Young & Free Only 17”
The event will also feature a new friend to the gym, Tola. He has been working out at the Cove this past month and will be competing with fellow CrossFit stars Björgvin Karl Guðmundsson and Khan Porter. Their team is “King BK & Friends”.
Here is the schedule for the events and we will be following through the weekend on the WZA youtube channel.
Good luck guys and we will be cheering as loud as we can from Maryland!