Thanks to all who have signed up their kids for our first kids-only program. It is going to be a blast! The classes run each Thursday at 4:45pm for all of February. Teaching skills, proper movement and getting them to workout (without realizing they are actually doing that b/c its so fun!) are some of the goals of the classes. There will be a nominal fee for member’s children ($30 for the four week program; siblings are $20) and Non-Member children will be $40 for the four weeks (siblings $30).
If you have any questions or are still interested in signing up your child please email us at info@CrossFitCove.com. Spots are limited!
SKILL WOD
10-15 Kipping Pull Ups
10 V-ups
4 Rounds
WOD
(similar to the open WOD 15, but snatch gets lighter)
10 Power Snatch
30 Burpees
20 Power Snatch
30 Burpees
30 Power Snatch
30 Burpees
Fitness Men 95/75/45
Fitness Ladies 65/55/35
RX Men 115/95/75
RX Ladies 75/65/55
RX+ Men 135/115/95
RX+ Ladies 95/75/65
COVE COACH’S TIP: Pace yourself on the burpees and save your shoulders for the Snatch. A good tempo on the burpees without going all out will allow you to get after the barbell quicker.
Team “Chalk Dirty to Me” looking confident after WOD one…
Sunday, January 31, 2016
OPEN GYM 9A – NOON
Sorry for the late post but we are on for open gym. There has been some talk of people wanting to do the Filthy Fifty or maybe some of the wods from the Battle of Baltimore.
Saturday, January 30th, 2016
GOOD LUCK ATHLETES
and if you don’t follow CrossFit (on .com or Instagram, you should!)
With all of these snow days, it’s time to get the kiddos MOVING! The classes run each Thursday at 4:45pm for all of February. Teaching skills, proper movement and getting them to workout (without realizing they are actually doing that b/c its so fun!) are some of the goals of the classes. There will be a nominal fee for member’s children ($30 for the four week program; siblings are $20) and Non-Member children will be $40 for the four weeks (siblings $30).
If you have any questions or are interested in signing up your child please email us at info@CrossFitCove.com. Spots are limited!
SKILL WOD
5 Seated box jumps
8-10 Ring dips
4 rounds
WOD
3 Deadlift
6 Box jumps
9 Push up
10 rounds
Fitness: 155/105
RX: 205/135
RX+: 225/155
Friday, January 29th 2016
We’ve got a lot of people competing at this weekend’s “Battle of Baltimore” (hosted by our very own Geo Rockwell) at CrossFit Federal Hill this Saturday. It would be awesome to have a huge group cheering on the teams! I know a lot of you are judging (thank you for volunteering!) and for those of you who aren’t competing… come on by and cheer on your fellow Cove athletes — or just heckle the judges 😉
CROSSFIT KIDS STARTS THURSDAY!
With all of these snow days, it’s time to get the kiddos MOVING! The classes run each Thursday at 4:45pm for all of February. Teaching skills, proper movement and getting them to workout (without realizing they are actually doing that b/c its so fun!) are some of the goals of the classes. There will be a nominal fee for member’s children ($30 for the four week program; siblings are $20) and Non-Member children will be $40 for the four weeks (siblings $30).
If you have any questions or are interested in signing up your child please email us at info@CrossFitCove.com. Spots are limited!
STRENGTH WOD
Teams of 2 Complete the Following
(one person does a round then the next person does a round)
15 Deadlifts/12 Burpees
4 Rounds
15 Shoulder to Overhead/ 12 Box Jumps
4 Rounds
15 Front Rack Lunges/12 Burpees
4 rounds
Fitness Men- 135/95/75
Fitness Ladies- 95/65/45
RX and RX+ Men- 225/135/95
RX and RX+ Ladies- 155/95/65
Skill work is so important to what we do. When we say “keep a tight core and a solid plank with elbows in” this is what we mean. Great job Tanya!
