Wednesday, September 14th 2016
WEDNESDAY WINS!
WOD
Tuesday, September 13th 2016
SNATCH RETEST DAY!
WOD
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Monday, September 12th 2016
REMEMBERING 9/11
The men of the 6-Week Cove challenge are rounding the turn on their final week. They have wrapped their separate classes and are now integrating into regular classes! So, if you see some new (or familiar) faces joining in our regular class times, please give them a big congrats on their accomplishments thus far and welcome them to larger Cove community!
CROSSFIT FAMILY CLASS SUNDAY!
We are excited to be starting our cycle of CrossFit Family classes this weekend! To be respectful of our athletes that utilize open gym hours, classes will run at NOON on the following dates:
SUNDAY, September 18th at Noon SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
WOD
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Saturday, September 10th 2016
THANK YOU MEN OF THE COVE!
A huge thank you to all the men that made Thursday night’s Partner WOD so special. It was amazing to see the progress of our 6-Week Challenge men AND see them sweating it out next to our Cove veterans for a killer partner WOD. They did a version of the Ben Bergeron’s “Open Tester” which includes almost every moment we see in the CrossFit Open. It is designed for his elite athletes to train for the Games and we were in awe of ALL of our athletes last night for taking this one on. Hard to imagine that only five weeks ago these guys did know most of these movements and now they’re banging out sets of 50!
SAVE THE DATES!!!
Two big upcoming events that NEED to go in your calendar!
10/15 IN-HOUSE COMPETITION!
Saturday, OCTOBER 15th will be our second annual IN HOUSE COMPETITION! The Clash at the Cove will have individual scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness. This is a GREAT way to dip your toe into the competition world in a SAFE and FUN way. Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year! We will be releasing standards and more information shortly. We will start at 10am and likely wrap by 2 or 3p after finals and awards. but PLEASE MARK YOUR CALENDARS!
10/21 CHARITY GOLF OUTING
A few years ago our very own WODFather, Geo Rockwell, started a charity called “Community of Strength”. The Vision of the Community of Strength Project is to give the youth of Baltimore City a place to go after school where they can be empowered and motivated through CrossFit. Adolescents have a place to go to learn important life skills such as goal setting, problem solving and memory building, and leadership skills through guidance and fitness. These athletes are being prepped for life after high school; given the mentorship, means and confidence needed to find the path that holds them to their highest potential. Community of Strength is raising funds to further its mission by holding a charity GOLF OUTING on Friday October 21st. We are hoping any golfers out there might be interested in making a few foursomes to represent the Cove!
This tournament will help to continue providing financial, physical, and emotional support to the youth of Baltimore City. The proceeds will help fund the program designed to mentor students through fitness. Teens are given the financial means and knowledge base needed to be successful after high school. We are grateful for all of the support and for allowing continue to empower the youth of our city. It is $150 to play and will be an amazing day on so many levels (shockingly, the Cove will be sponsoring the Beverage Cart!)
- 7:00 – Registration, Check-In, Continental Breakfast
- 7:00 – Driving Range Open
- 9:00 – Shotgun Start
- 1:00 – 19 th Hole BBQ Luncheon
- 2:00 – Awards, Prizes, Raffles
- 2:30 – Wrap-Up and Thank You
- Greens fees and carts
- Continental Breakfast, Beverage Cart Service, Hot Dog at Half, BBQ Lunch
- Driving range balls 2 hours before start
- Longest Drive Contest
- Closest to the Pin Contest
- Putting Contest
- Mulligan “Packages”
WOD
6 Front Squats
8 Sit ups
12 Box Jumps
10 min AMRAP
Fitness: 115/75
RX: 155/105
RX+: 175/115
CORE WOD
6 minutes of:
20 Seconds of Hollow Hold
20 Seconds of Flutter Kick
20 Seconds of Rest
A great moment from Thursday’s Men’s Partner WOD. Justin M. cheering on his partner Andrey B.!
