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Saturday 2/29/2020
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  • +Info
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  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Cove Kids
    • Yoga for Athletes
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Saturday 2/29/2020
  • 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
February 28, 2020

Saturday 2/29/2020

CrossFit CoveBlog

WOD

For time:

5-3-1

Rope Climbs

 

21-15-9

HSPU

 

11-9-7

Bar MU

 

Time Cap: 15 min

 

Fx: 2:1 Rope Climb Scale, Piked Pushup, 1:1 J-Hook Row + Pushup

P/O: As Written

 

ACCESSORY

 

Double Unders

:15 on/:15 rest

:30 on/:30 rest

:45 on/:45 rest

1:00 on/1:00 rest

 

Coach Tips: Welcome to Shoulders Saturday! To start, we have a nice 15 min metcon of rope climbs, HSPU and bar muscle ups. Make sure you are getting those knees to elbows on each pull for the rope climbs. Try to break up the number reps of HSPU you are doing each round consistently with minimal rest. Really focus on rep scheme for this workout to make sure you are doing the right number of each exercise. Keep your hands and arms close to your body for the double unders and try to stay relaxed-don’t hold your breath!

Friday 2/28/2020 Return of Cove Kids

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TEMPORARY GYM CLOSURE

Upcoming Intro Classes

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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7175 Oakland Mills Road, Suite M
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