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!
