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7175 Oakland Mills Road Suite M, Columbia, MD 21046
info@cove-fitness.com
(443) 583-4351
Friday, September 4th, 2015
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  • +Info
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  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Friday, September 4th, 2015
  • 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
min box
September 3, 2015

Friday, September 4th, 2015

CrossFit CoveBlog

In an effort to create the best gym for you we would love to get some critical and candid feedback.  We have developed a survey (the link below is “General Gym Survey”) and it asks a broad range of questions from class schedules to gym culture.  This survey should only take 5 minutes (maybe 7 if you have a lot to add in the open ended questions).  We have also developed individual surveys for each coach as we know the quality of coaching is probably THE number one reason people join a gym.  Those should only take 2 to 3 minutes a piece but, again, if there’s more you have to say… type away!  You’re honest feedback is critical, so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL!  Thank you advance for your time AND constructive feedback!

 
 General Gym Survey
Coach Anna
Coach Brian
Coach Chris
Coach Eric
Coach Marina
 
In other news and due to high demand, we are starting Clean  Eating Challenge Reboot. Earlier this year we did a “Whole 30” challenge and the results were amazing.  We had a number of members make massive changes in there body composition and general performance at the gym.  It seems like we might need another challenge all the summer temptations so we are planning on starting right after Labor Day. We will lead a kick off conversation during the Labor Day potluck on Monday (and Coach Brian will be available after the 5:30 PM class on Tuesday to help you decide what’s best for you!) 
 
If you are interested and haven’t joined here is our Facebook support group. It’s a great place to share recipes, support each other, and post pictures of what delicious foods you can make with natural ingredients.
 
STRENGTH WOD
Overhead Squats 6/4/2/2/2/2(Build up in weight to find a heavy set of 2)
WOD
25 Shoulder To Overhead25  Burpees150 Wall Balls25  Burpees25 Shoulder to Overhead (1 partner working 1 partner resting) Fitness 95/65RX 135/95RX+155/105
 
Min gets vertical with some box jumps (with great landing position too!)…
 min box
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Thursday, September 3rd 2015 Saturday, September 5th 2015

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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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