7175 Oakland Mills Road Suite M, Columbia, MD 21046
info@cove-fitness.com
(443) 583-4351
Monday, May 2nd 2016
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  • Cove News + WOD
Monday, May 2nd 2016
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Cove Kids
    • Yoga for Athletes
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Cove Kids
    • Yoga for Athletes
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
schedule
May 1, 2016

Monday, May 2nd 2016

CrossFit CoveBlog

THANK YOU GENTLEMEN!A special thanks to all the men of the Cove for letting the ladies take over the 6:30pm WOD Friday night for the “Ladies Wine and WOD”.  It was an amazing night and it was so great to see so many women come out to support each other as they sweated it out to “Running Cindy”.  The New You Challenge women got a chance to WOD with some Cove veterans and we all had a great time at the mixer afterwards (maybe TOO good a time?!).  All of the pictures from the event are posted on the CrossFit Cove FB page.  We can’t wait to do it again soon!

To that end, we WILL be doing a men’s night soon (so stay tuned for more details) but wanted to alert you to two big events happening here at the Cove in the near future.

THIS SATURDAY, MAY 7th we will be hosting the CF4CF Competition for Cystic Fibrosis.  As a result the gym will be closed for regular classes.  We have numerous Cove athletes competing so come on down and cheer them on!  Depending on when the competition ends, we may hold an Open Gym period from 4p-6p on Saturday.  Sunday will be Open Gym as usual from 9a – Noon.

MONDAY, MAY 30th (MEMORIAL DAY) will be our big “Murph” event.  The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

We plan take Memorial day to honor him by making “Murph” our Memorial Day WOD. There will be one class only at 10am, but plan to stick around after and bond with your fellow athletes at a Cove community BBQ . Larry will be here with his food truck (Bullhead Pit Beef) so come and support his as well!  You bring a side to share and/or some drinks!  It really will be an amazing day!
 

Lastly, some of you have asked “when is Chris Franey coaching? I haven’t taken his class in a while”.  Or “when is Josh on?  I need to hear some yelling”.  While this is definitely subject to change, here’s a look at the coaching schedule for the week:

schedule

NEW YOU CHALLENGE 

STRENGTH WOD

8 Minute EMOM (Every Minute On the Minute)

3 Hanging Power Cleans

 

NEW YOU WOD

3 Hanging Power Cleans

6 Burpees Over the Bar

9 Sit Ups

5 Rounds for Time

(12 Minute Time Cap)

 
COVE STRENGTH WOD

5 Front Squats every 2 minutes for 10 minutes

 

COVE WOD

12 MIN EMOM

Even: 10 Burpee Box Jumps (Scale # if needed)

Odd: Max Wall Balls

Fitness: 14/20

RX: 20/14

Coach’s Tip: We did a similar strength section last week (6 reps every 2 minutes). Today we drop a rep and want you to go heavier than last week.  Focus on good breathing to keep that chest upright and fight to keep those elbows up.

Girl Power!  Three of our female coaches ensure our ladies are all warmed up for their pull ups.  For some, it was their first time hanging from the bar!

IMG_1731

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Sunday, April 30th 2016 Tuesday, May 3rd 2016

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FIRST SESSION

– Monday, January 24th at 7:00 PM
– Tuesday, January 25th at 7:00 PM
– Thursday, January 27th  at 7:00 PM

SECOND SESSION

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

 

 

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HOWARD COUNTY

7175 Oakland Mills Road, Suite M
Columbia, MD 21046
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