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7175 Oakland Mills Road Suite M, Columbia, MD 21046
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Friday, January 13th 2016
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Friday, January 13th 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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January 12, 2017

Friday, January 13th 2016

CrossFit CoveBlog

GOOD LUCK TO OUR COVE ATHLETES AT THE GEMINI GAMES!
 
Looking for something to do this weekend?  Come watch you fellow Cove Athletes compete at the Gemini Games at Titan CrossFit!  We have F/F teams competing on Saturday in the scaled division (Nicole B./Ashley C. and Liz B. and Angela D.)!   On Sunday we have the mixed gender groups competing.  On the docket are Simone N./William S. and Coach Brian/Kim M.) in the scaled group. Misa F. and Coach John will be competing in the M/F RX division and Steve M and Coach Marina will take on the old folks in the RX Masters division!
Spectators are $10 at the door and all are welcome.  We’d love the support!  And if you can’t come, send those good Cove vibes our way and follow our progress on the Cove Club FB page!
 
  FRESH START STRENGTH WOD
 
Strict Press/Push Press/Push Jerk
 
PARTNER WOD
 
“Balls to the Wall”
One Partner Working at a Time:
 
500 Meter Row Buy In 
50 Wall Balls
500  Meter Row
50 Sit Ups 
500 Meter Row
50 Kettlebell Swings
500 Meter Row
Fitness: 10/16
RX: 12/26
RX+: 14/35
 
COVE MOBILITY WOD
 
10 Scap Push ups 15 Banded Pull Aparts1 minute of Overhead Bench stretch DEMO HERE3 Rounds  
COVE PARTNER WOD
 
Row 100 Cals as a Team  Front Squat 50 Reps Power Clean 50 Reps  Then row 100 Cals as a Team  Fitness: 115/75RX 155/105RX+:175/115 

Coach’s Tip:  The load should be heavy on the squats and cleans.  Each athlete should be doing a max of 10 reps at a time.

Love the father/son dynamic at the Cove.  Especially when the kids are coaching the dads…

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Thursday, January 12th 2016 Saturday, January 14th 2016

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7175 Oakland Mills Road, Suite M
Columbia, MD 21046
Tel: (443) 583-4351
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