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7175 Oakland Mills Road Suite M, Columbia, MD 21046
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(443) 583-4351
Saturday, October 17th 2015
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  • Cove News + WOD
Saturday, October 17th 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
kbswings
October 16, 2015

Saturday, October 17th 2015

CrossFit CoveBlog

Coach Geo, our master programmer (if you don’t like today’s wod it’s his fault), started a podcast for CrossFit Federal Hill called “The 4th Pull”.  Here are two episodes I really enjoyed that you may want to check out. 

 
Episode 4: The Female Perspective of CrossFitThe 4th Pull: Conquering Your Goats
 
Should we be doing at Podcast at the Cove?
 

A reminder that the next round of Foundations Classes will be NEXT WEEK!!!  Three classes will run on 10/19 (7:30P Mon) 10/21 (7:30P Wed) and 10/23 (6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial simply because they know YOU. It will give them a chance to take some classes with you after completing Foundations to see if it is something they really enjoy. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

CLICK FOR FREE TRIAL  

STRENGTH WOD

Back Squats
5/5/5/5/5 (build up in weight)
 

WOD

20 Pull ups
50 Air Squats
50 Double Unders
15 Pull ups
40 Air Squats
40 Double Unders
10 Pull ups
30 Air Squats
30 Double Unders
**17 min Time Cap**
RX- Chest to Bar
RX+- Chest to Bar and Unbroken DUs
 
 
 New members Keith and Karla join the regular morning crew for the first 6:30a class!
kbswings
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Friday, October 15th 2015 Sunday, October 18th 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
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