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SUNDAY 2/9
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SUNDAY 2/9
  • 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
February 8, 2020

SUNDAY 2/9

CrossFit CoveBlog

OPEN GYM 9A-NOON

Get your fitness on and get those step ups in!  Open gym will be from 9a – Noon.  As usual our little fire-breathers are welcome to come in for a workout too.   Kids classes with Coach Katie run:  9-:9:45a 4-7 year olds and 9:45 – 10:30 is for 8 – 11 year olds.

 

 

 

COVE KIDS

Cove kids will be taking a short hiatus for February but we will be back strong in March.

MONDAY’S WOD

 

 “Kelly”

5 rounds of the following:

400m Run

30 Box Jumps

30 Wall Balls

Time Cap: 30 min

Fx: 20/18″, 14/10 P/O: 24/20″, 20/14

 

Coach Marina’s Tips:  As you know, we’re slated to hit several benchmark METCONs in February (a few this week alone!) and Kelly is a fan favorite!  In the CrossFit world, a 30 minute cap for a solo workout is a MARATHON, not a sprint… so solid and steady pacing is must here.  Each round on it’s own seems so doable, but it’s over a mile run, 150 box jumps and 150 wall balls at the end fo the day. The run should be a decent pace (faster than a warm up, but certainly not a sprint) and the box jumps should be methodical.  Find an easy rhythm that you can sustain for 30 with the same tempo.  Break the wall balls up into three quick sets of ten and you’ll fall in love with Kelly!

 

 

Saturday 2/15/2020 MONDAY 2/10

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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
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