SQUAT CYCLE BEGINS TUESDAY
We are so excited to be starting a new strength cycle this week!!!!
Starting Tuesday (remember Monday is Labor Day with 9a and 10:15 classes only) we will start a 6-week squat cycle (back and front squat). We tried to add a bit of consistency to the programming so you can plan your class schedules. Mondays will be back squat day and front squat work will happen either on Wednesday/Thursday (usually Wednesday).
We will be sharing rig space at times, so please feel to do any work from the floor if you are more comfortable doing so. It will be fun to get back at the strength side of things and this six week cycle is a great place to start, learn and get even stronger!
LABOR DAY HOURS – HERO WORKOUT
We will have 2 classes on Labor Day. We will have a 9 AM and a 10:15 class. Bring your running shoes for a special hero workout – “Rene”
“Rene”
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Time Cap: 40 Minutes
“Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.”
COVE SUPER TEAM AT CHARM CITY THROWDOWN
This weekend Coach Carlos and Jenna Michelotti will be competing at Outsiders CrossFit for the Charm City Throwdown. This duo has been training hard and making great gains with Carlos hitting a 225 snatch and Jenna Michelotti, you know, competing at the CrossFit games.
It’s a “super team” and should be awesome to watch. This is a well-run event and has been a fan favorite. We have had many Covies compete at this event and Coach Josh, Coach Marina, and Jenna and Justin Michelotti have been on the podium here.
The event will start at 8 AM and it will end by 3 PM. We will post heat times once they are released.
If you are looking for something to do this week and want to be inspired, this might be a fun event to check out.
I found some great pictures of Covies on the podium.
COACH CARLOS
YOUNG JENNA
COACH MARINA
BABY FACED COACH JOSH
JUSTIN AND JENNA
SPECIAL EVENT WOD THIS SATURDAY!!!!!
This year’s CrossFit Games was an absolute blast — and was particularly special for us Covies as we all had the pleasure of watching Jenna Michelotti compete with the most elite athletes from around the globe. It was so inspiring to see all her hard work pay off, finishing 5th in the WORLD!
Her performance has started a ground swell of Games and CrossFit fever at the gym and we just love it! In order to welcome Jenna home and to give everyone a little taste of what she experienced, this Saturday’s classes (9AM, 10:15, and 11:30) will be Games inspired. We will hit several mini workouts taken from this 2021 games. For those that our intimidated but games programming, don’t worry about it. As with all things, we can scale these workouts
Jenna will be at the 9 AM class (we will be expanding the class size for this class) to not only workout but also to share some of her stories and experiences from the event. We also will have some light food as for some post workout nutrition. We’ll still run the 10:15 and 11a classes, but 9am will be the ‘main event’! Hope to see you all there!
