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7175 Oakland Mills Road Suite M, Columbia, MD 21046
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(443) 583-4351
Thursday, February 18th 2016
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Thursday, February 18th 2016
  • 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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February 17, 2016

Thursday, February 18th 2016

CrossFit CoveBlog

34 AND COUNTING!

We are just over a week away and we have 34 people signed up for the CrossFit Open!  That’s just awesome and keep the sign ups coming.  Given we have over 100 members and we’re hoping for 100% participation, the pressure will be on for the rest of you to join in the fun!

Oh, and in case you hadn’t heard you can sign up for the Open at  CrossFit Open- HERE. 
(make sure you Select CrossFit Cove as your affiliate and your team)!
 

CROSSFIT KIDS TOMORROW @ 4:45P

We are excited to have the kids back for the third CF Kids class at 4:45 Thursday.  We will still be having Open Gym at 4:30 but we ask that you be respectful of the kids (and the instruction) happening.  If you can be flexible with where you work and can tolerate “Kidz Bop” instead of Jay-Z, it should be a win-win!  Thanks in advance for your understanding.

STRENGTH WOD

Pause Jerk with and empty bar 5/5/5/5

Split Jerk 5/5/5/5 (use 50-60% of 1 RM)

**Here is your chance to really work footwork and diving under the bar. It is not about the load today it is about the technique.**

 

WOD

30-20-10 Push PressRow 25/18 Cals after each set Fitness: 95/65RX: 115/75RX+: 135/95   Cove Coaches Tip:  A couplet that is designed for you to attack hard and fast.  You should be hitting a set of 15-20 on your first set of Push Press.  If you are not then you went too heavy.  Rest should be minimal and times should be under 12 minutes.

Tim deep in the pain cave after a LOT of pushups!

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Wednesday, February 17th 2016 Friday, February 19th 2016

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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
Tel: (443) 583-4351
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