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Monday, August 22nd 2016
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Monday, August 22nd 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
DSC_54623
August 21, 2016

Monday, August 22nd 2016

CrossFit CoveBlog

FAMILY CLASSES COMING BACK!

With school starting this week and next, people with kids will be getting back to a more “normal” routine.  To celebrate this, we are looking to roll out our next series of CrossFit Family classes.  These classes are similar to our “Partner WODs”, but in this case, you work out WITH YOUR CHILD!  We recommend the kids be 5 or older, but if you think your younger one has the capacity to follow instructions and take your lead, they are more than welcome to join in the fun.

While we can’t make everyone happy, we want to schedule these classes at a time that works best for most families.  Our scheduling options are Saturdays or Sundays at 11a or Noon.  If you have a preference for either of these four slots (again, Saturday at 11a, Saturday at Noon, Sunday at 11a or Sunday at Noon), please let us know!  Email us directly at marina@cove-fitness.com or brian@cove-fitness.com.  We’ll make a tally and the winning slot, well… wins!

MEN’S 6-WEEK CHALLENGE

STRENGTH WOD

Take 15 minutes to find a heavy Hang Clean and Jerk

WOD

“Mini DT”

As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor.  The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.  We are calling it “Mini DT” as we are doing a slightly varied (3 rounds vs. 5) but we promise you it will be challenging… AND rewarding!

Three rounds for Time:
 
12 Deadlifts
 
9 Hang Cleans
 
6 Shoulder to Overhead
 
FX: 65lb
RX: 95lb
 

COVE STRENGTH WOD

Back Squat 5/4/3/1/1/1 (work up to 90% for your 1 RM)

 

COVE WOD

21 Pull Ups

21 Ring Dips

15 Pull Ups

15 Ring Dips

9 Pull Ups

9 Ring Dips

600 M Run

-For Time-

Coach’s Tip:  This workout has a high volume of advanced and challenging gymnastics movements.  Do NOT let the fact that you will need to scale deter you from tackling this WOD.  Use it as an opportunity to build strength and push yourself outside the comfort zone! 

Coach Holden ensuring his nooners maintain good form for wall balls…

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Sunday, August 21st 2016 Tuesday, August 23rd 2016

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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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