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7175 Oakland Mills Road Suite M, Columbia, MD 21046
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Friday, February 5th 2016
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Friday, February 5th 2016
  • 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
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February 4, 2016

Friday, February 5th 2016

CrossFit CoveBlog

TOMORROW IS THE ANNIVERSARY BASH!

We can’t wait to have all of you here to celebrate our one year anniversary.  This place is what it is because of YOU and we are so grateful for each and everyone one of our athletes!
 
Please note we will be serving light apps and drinks, so plan on having some dinner beforehand.  Several people have asked what they can bring.  We will have beer, wine and “Cove Crushes” on hand.  There will be some light apps (think cheese/veggie trays and other finger foods) so if you insisted on bringing something, a snack to add to the food table or drink of your choice would be awesome.  NOT NECESSARY AT ALL, but for those of you who have asked — consider yourself answered.
 
 
 THANK YOU TO OUR COVE KIDS!

We had a ball at our first CrossFit Kids class on Thursday.  We can’t wait to watch them progress over the series of classes and are excited for next week.  Watch out parents… our kids might put us to shame SOON!

 

PARTNER WOD

(one partner working at a time)

40 Pull Ups 

50 KB Swings

60 Sit Ups 

70 Air Squats 

3 Rounds 

Fitness: 35/26 

RX: 53/35

RX+: 70/53

COVE COACH’S TIP:  Don’t go to failure on any given movement before you hand off reps to your partner.  This is meant to be a ‘sprint/rest/sprint/rest’ interval WOD and if you push one rep too far or get to failure, you won’t be able to recover properly while your partner works.  Know your own strengths and learn those of your partner.  Reps do NOT have to be split evenly for each movement.  If you struggle with pull ups but can rock sit ups, split the workload accordingly. Break up the volume in small manageable sets and know that you’re partner is there to HELP you… not there as someone you need to impress!

This photo epitomizes the fact that CrossFit IS for everyone.  Steve M. (a dad), Justin M. (his son) and Brittany H. (pregnant with her future CrossFitter) all rocking the box jumps!

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HANDSTAND PUSHUP CLINIC

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
Tel: (443) 583-4351
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