March 13, 2017

Tournament Time, Friday Night Lights and Weather Updates!

WEATHER UPDATE: 5:30 and 6:30 AM CLASSES ARE CANCELED. FIRST CLASS WILL BE AT 9:30 AM WITH KID COVERAGE NOW FOR THE NOON CLASS INSTEAD OF THE 9:30

WEATHER UPDATES

Stay tuned to this page and our FB page for weather updates. We do our very best to stay open but the safety of our coaches and athletes is our number one priority. If the weather permits us to be here, we will be! Right now, Coach Maria is relocating herself to Columbia from Catonsville to be closer so she can open bright and early for the am classes. If all goes as plans, we’ll maintain a normal schedule tomorrow! But just because we are here doesn’t mean YOU should be. Be safe and only drive if you and your car can handle the conditions!

FRIDAY NIGHT LIGHTS! If ever there’s a Friday to be here, this is the one. Not only is it week FOUR of the Open, it is also St. Patrick’s Day! To up the ante for this week, we are adding two more judging categories to the intramural competition. BEST POTLUCK DISH and BEST POTLUCK BEVERAGE. The athlete who brings the best St. Patty’s Day or “team themed” items will win 5 points for their team! For the old folks I’m thinking something like “Ensure Coladas”? #RespectYourElders

TOURNAMENT TIME!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?

To join just use the following link to the MAKE ME A WODFATHER BRACKET

“Check in” for Charity at the Cove!

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 Distance Charity 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 Distance foundation 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!

WOD

“Diddy Kong” 5 Rounds of 40: seconds on 20: seconds off Pull Ups Deadlifts Burpee Box Jumps Cals on the Erg Fitness: 185/125 RX: 225/155 RX+: 225/155 (chest to bar) Coach’s Tip: No strength or skill today. The coach will spend plenty of time warming you up and coaching you through the four movements above. It will also allow you to focus on one thing today. Put all your energy and effort into that. Use the 20 seconds as a transition period. That means for the whole 4o seconds you should be pushing hard. Attack each station and actively think about recovery and breathing as you use your full 20 seconds to transition to the next station.

Kevin and Josh gear up for synchronized Snatches in 17.3!