COME SUPPORT THE COVE AT THE “CHARM CITY THROWDOWN”!Another reminder that this Saturday several Cove athletes will be participating in the Charm City Throwdown at Outsiders CrossFit (in Sparks, MD). Heat times were just published and it looks like the Teams are the first to go (with a Cove team in Heat 6). Heat 6 is estimated for 8:50 and directly following that will be Old Man Michelotti in the Masters Heat One at 9:07 and Julie Jones at 9:15! Brittany lead’s off the individual RX female division at 9:25a and Geo follows her for his individual RX heat at 9:35. If you’re not an early bird, no worries… it looks like Tyler’s first WOD doesn’t start until 10:27! Each will have three workouts throughout the day (with perhaps a fourth if anyone makes the finals!)Check out all the HEAT TIMES HERE
REMINDER: LAST FAMILY CLASS SUNDAY AT NOON!Sunday will wrap the last in our CrossFit Family series of classes. It has been so much fun so far and we’ve had numerous families participate. We’d love to have more of you come try it out (and if you’re an experienced family, come on back)!
FRESH START CHALLENGEPARTNER WOD 17 min AMRAP in teams of two:10 Burpees20 Hang Power Cleans30 Lunges400m RowCoach’s Tip: Try to break up the reps fairly evenly, but do not feel like you need to do them “in half”. Meaning, one person doesn’t have to do 5 burpees then the other does five. You can alternate singles or do two at a time. This is where it gets fun and strategy comes into play. We want each person to around half the reps, but HOW you get to that is completely up to you! Although we will try to share barbells, you do not have to use the same weight. And FYI, “#” means “pounds” here…. it’s not a social media hashtag 😉FX- 35# HPCRx- 45# HPCRx+- 55# HPC COVE “STRENGTH” WOD DODGEBALL!!!!!!Yep, it’s time to shake off the week and get after your fellow athletes. Mad at Josh for beating you in a METCON? Nail him. Want to get back at a former Partner for making you do too many wall balls last week? It’s payback time. All classes will run dodgeball for a warmup, but try to only come to one class. You don’t want to be ‘this guy’… COVE PARTNER WOD 10 Power Cleans8 Pull Ups12 Rounds (1 person completes a full round then switch, 12 rounds total) 12 Wall Balls8 Slam Balls12 Rounds (1 person completes a full round then switch, 12 rounds total) Fitness: 95/65RX: 115/75RX+: 135/95 Coach’s Tip: There is plenty of rest built in while your partner works so try to go in big and unbroken sets for each of the movements. The barbell is something you should be able to move quickly (especially in the first few rounds!)
Luis M. demonstrates great resting technique while his sister works the slam ball in last Friday’s Partner WOD … And here are some “aftermath shots from last week! We anticipate more of this today…]]>