July 4th and Pub Crawl next weekend!

IT’S GONNA BE A FUN WEEK!

You should already have these dates locked and loaded on your calendars, but we’ve got a fun week planned!  While we hope to see you all week at the gym, we want to remind you of two upcoming events!

July 4th: Hero WOD 9a, 10a and 11a

We want to invite everyone to come celebrate the July 4th holiday with a Hero WOD at the Cove!  We will running THREE classes that day (9a, 10a and 11a only), so come on in and kick the holiday off right!  There is talk about going out after for some libations, so stay tuned for more details!

We will resume with a normal operating schedule on Wednesday.

AGAIN, these will be the ONLY classes on Tuesday, July 4th!

The WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Come celebrate his life and honor ALL of those who serve on this July 4th Holiday.  As always, we can scale movements and volume (or both!).

July 8th:  Covie Ellicott City Pub Crawl @ Noon

The Covies are set to invade Ellicott City for the 2nd Annual Cove Pub Crawl! Get ready for a day of fun as we hit bar after bar in beautiful, historic Ellicott City. This event CANNOT be missed!   Everything you need to know will be posted on the COVE ELLICOTT CITY PUB CRAWL FB Event Page.  RSVP if you can so we can let the bartenders know how many they can expect!

 

STRENGTH WOD

Back Squat 3/3/3/3/3 (work up in load)

 

WOD

12 Thrusters

9 Pull Ups

7 min AMRAP

Fitness: 75/55

Performance: 95/65

Open: 95/65 (chest to bar)

Coach’s Tip: We did a few weeks of box squats, hopefully your back squat feels stronger today!  Thrusters  and pull ups should be unbroken for the first 5 minutes of the WOD.  This Metcon should be an aggressive burner! Happy Monday!

We had an epic turnout for last year’s Wittman Hero WOD on July 4th that we are doing three classes this year! 

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