CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY
After passing the halfway mark of the Open, it’s time to add yet another ‘tournament’ to your radar! Yes, we are doing our very own NCAA March Madness pool. But unlike any of those other pools when you win boring prices like cash (I mean, SNOOZE!), at the Cove the winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!
Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?
Keep checking in!!! Great to see so many of you supporting a great cause, but let’s dial it up this week! As many of you know our very own Nassim E. has started the Run,Row,Ride: Go the DistanceCharity Foundation supporting the kids from the “Community of Strength Project“. It is started with her new found obsession with rowing, but also based on her desire to give back to those in need. The goal is to run, row or ride massive distances (we are talking in the millions of meters!) in hopes of raising money for the youth of Baltimore.
The Community of Strength is a charity launched by the WODfather himself, Geo Rockwell, that “empowers at-risk youth through CrossFit and provides mentorship and guidance to prepare them for life after high school”. It has been an amazing and positive force for a number of youth in downtown Baltimore and Nassim has decided to take this to the next level. Partnering with Baltimore City Community College the Run,Row,Ride: Go the Distancefoundation looks to provide mentorship and education support upon graduating high school. Just $264 will help a Community of Strength Project student athlete pay for a three-credit course at Baltimore City Community College, such as English 101. Such a small contribution can make a big difference in someones life.
The program athletes are so inspiring and we at the Cove would love to support Nassim and her other fellow Covie exercisers (Corey N, Meridith N, Terry S, Reza, Katie R. and Keith O). For the month of March we are going to start a “check-in for charity” drive. Each time you come to the Cove we would encourage you to check in via Facebook and mention that you are here to support Run,Row,Ride: Go the Distance. We will contribute 10 cents for each check in — and more importantly we will be spreading the word to the larger Maryland community about this great cause. Of course you are ALSO welcome to join the cause and row for dollars! Each one of the above athletes has set up their own fundraising page and we hope to collectively make a huge different in these kids’ lives.
So, come on in… and then “check in” and let’s make a difference!
20 Second Hollow Hold
20 Seconds of Flutter Kicks
12 Heavy Russian KB Swings
Rest 1 minute
5 Power Cleans
30 Air Squats
13 min Time Cap
Coach’s Tip: We want to you to challenge yourself on the barbell today, so if you need to go quick singles out of the gate, go for it! While the air squats would normally be your ‘rest’, your legs will get quickly fatigued from the Cleans, so they might feel extra challenging today. Keep a steady pace and just be consistent on them!
Meet our newest member Sharde! She finished foundations on Thursday and hit 17.3 on Friday night. Give her a fist bump and a warm Cove welcome when you see her!