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4:30 Class Today!
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
4:30 Class Today!
June 14, 2017

4:30 Class Today!

CrossFit CoveBlog

Reminder: 4:30 classes on Thursdays now! 

Last week we had a huge turnout for the first 4:30 class and we hope that tomorrow is the same. Remember, from here on out, there’s a 4:30 class every weekday now!

 

SKILL WOD

Min 1: Max Double Unders

Min 2: 8 Tempo Push ups (3 seconds on the way down then explode up)

For 10 Minutes

 

WOD

“Helen”

400 M Run

21 KB Swings

12 Pull Ups

3 Rnds

 

Coach’s Tip: Max double should be a time you to get in some good practice and work on some drills (power jumps, double taps, etc.).  When we attack Helen, it should be an all out sprint with a kettlebell you can swing 21 times in a row for the first 2 rounds!

 

Simply beautiful.  On so many levels…

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Wednesday Wins! Hallie F.! Partner WOD Friday!

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Upcoming Intro Classes

FIRST SESSION (SESSION FULL)

– Monday, March 8th at 7:00 PM
– Tuesday, March 9th at 7:00 PM
– Thursday, March 11th  at 7:00 PM

SECOND SESSION

– Monday, March 22nd at 7:00 PM
– Tuesday, March 23rd at 7:00 PM
– Thursday, March 25th  at 7:00 PM

 

 

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7175 Oakland Mills Road, Suite M
Columbia, MD 21046
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