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7175 Oakland Mills Road Suite M, Columbia, MD 21046
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Sunday, January 3rd 2015
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Sunday, January 3rd 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
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January 2, 2016

Sunday, January 3rd 2015

CrossFit CoveBlog

30 DAY PALEO CHALLENGE KICK OFF 

For those of us who have indulged too much over the holidays or have fallen off course, we are kicking off another 30 Day Clean Eating Challenge on January 6th.  This time we’re trying a different variation on “Clean Eating” and going PALEO!  What we like about this Challenge is that you will likely find it is completely sustainable and becomes your diet, not a ‘diet you are on’.

On Monday, January 4th we will be having a kickoff meeting at 6PM. Also note that we will be doing a “tester” workout on January 4th as well. This workout will be retested at the finish of the 30 Day Challenge to see how the diet improved your performance. For the last challenge we saw members improve their WOD time by an average of 2 minutes!

BABYSITTING COVERAGE EXPANDING

Starting next week we are expanding our childcare to ALSO include Mondays at 9:30am and Wednesday evenings at 5:30p.  So our sitter schedule will now be:

Mondays 9:30am

Tuesday 9:30am

Wednesday 5:30pm

Thursday 9:30am

Saturday 9:00am

BABES AND BARBELLS AND BRUNCH

And remember, the ladies only workout and potluck is TODAY!  At 10am we will WOD and then hit the potluck after (with mimosas and bloodies, of course!). 

 

PARTNER WOD

“GIRLS ON GIRLS”

(performed in teams of two with a running clock)

“Jackie” 1000 Meter Row50 Thrusters at 45 pounds30 Pull Ups

2 minutes of rest

“Annie”50-40-30-20-10Double Unders and Sit Ups

2 minutes of rest

“Grace”30 Clean and Jerks at 95 pounds

“BONUS BURPEES”

100 Burpees(the burpees can be performed throughout the WOD but NOT during the rest periods)

 

A little preview of our Sunday attendance!  All female lifting session…IMG_8078
 
 
  
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Saturday, January 2nd 2015 Monday, January 4th 2015

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FINAL WEEK OF THE OPEN AND FREE MUSCLE THERAPY SESSIONS

Upcoming CrossFit 101 Classes

FIRST SESSION

– Monday, April 26th at 7:00 PM
– Tuesday, April 27th at 7:00 PM
– Thursday, April 29th  at 7:00 PM

SECOND SESSION

TBD

 

 

 

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7175 Oakland Mills Road, Suite M
Columbia, MD 21046
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