Sunday, March 22nd, 2015
OPEN GYM 9a-NOON
Come on in and work on a weakness, mobilize or just hang out! Â And if you haven’t gotten after the Open workout and need a judge, come on in and we’ll take care of you. Â A special thanks to our CFH friends who joined us Saturday — we had a packed house and loved every minute of it!
JUST ANOTHER REMINDER THAT CROSSFIT FOUNDATIONS/101 STARTS MONDAY AT 6:30P!
Saturday, March 21st 2015
Saturday should be a fun & busy day and the Cove.  As most of you know, our head coach and programmer (Geo Rockwell) is also the owner of CrossFit Federal Hill in Baltimore.  He is hosting a Level 1 Certification Seminar this weekend so with the gym closed, we’ve invited our friends from CFH to throw down with us.
Its a great way to broaden our community, meet new and like-minded people and mix things up a bit. Â We hope you will ALL come, make some new friends and show them how we roll at the Cove!
A reminder that we are having 101/Foundations classes start THIS MONDAY at 6:30p. Please feel free to come and hone your skills or let your friends know (its FREE!). Â And as always, open gym is Sunday from 9a – Noon.
WOD
  30 KB Swings
20 Pull Ups
30 Sit UpsÂ
Friday, March 20th 2015
GROWTH AT THE COVE
We often comment how amazed we are at the growth and progression of this community as well as all of you as individual athletes.  We thought it might be fitting to explain a bit more about what drives us and why it is so exciting to see. Part of this story is actually found in our logo, with a spiral (heavily influenced by the Nautilus Shell) at the center. The Nautilus Shell has long been a symbol of life, internal harmony and represents the perfection of nature. Its spiral structure displays perfect mathematical proportion and appears throughout nature in myriad forms such as spiral galaxies, the cochlea of the human ear, and in the arrangement of petals and leaves among plants and herbs. Ancients believed that energy, both physical and spiritual, flowed in a spiral form.  The nautilus has remained relatively unchanged form for 450 million years, growing into increasingly larger chambers throughout its life cycle symbolizing protection, expansion, and renewal.Those who have long studied it believes it inspires us toward increased awareness of the innate healing potential pervading all life, and to embrace concepts of balance, health, and well-being in the world in which we live.  The powerful combination of the spiral and nautilus shell acts as the identifiable symbol for Crossfit Cove. It reflects the energy, balance and protective community we want to create for our athletes at the Cove. But it also beautifully demonstrates the individual’s focus on personal growth, sound health and human progression so core to our mission.  20 Minutes to Find a Heavy Clean and Push Press
(not scored)
WOD
   RX Workout
8 minutes of
3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaled Workout
Â
8 Minutes
10 push press
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
AMRAP – Reps
Fitness Workout
8 Minutes
10 push press
10 cleans
Â
Men push press 75 lb. and clean  95lb.
Women push press 55 lb. and clean 65 lb.
AMRAP – Reps
]]>Thursday, March 19th, 2015
Today we will be hitting one of the classic exercises of a CrossFit: Â the Thruster. Â A combination of a front squat and a push press (similar to a wall ball) but a Thruster doesn’t come back and hit you in the face. Hit the strength wod hard as it will prepare you for the Thrusters in the metcon.
We also have double unders in today’s workout. Double unders are a skill that take time to develop. If doubles are something you want in your athletic arsenal take the time before or after class to play with them. The coaches are always here to help.
Friday’s WOD will be posted late Thursday evening after CrossFit HQ releases the Open workout. We are still on for Friday Night gym workout at 7:30 PM. For this week we encourage you to invite your friends and family. We have plenty of beers and I think many of your loved ones would be amazed at the things you are accomplishing at the box.
 12 Minutes To Find A Heavy 3 Rep Thruster From The Ground