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7175 Oakland Mills Road Suite M, Columbia, MD 21046
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Thursday, September 1st 2016
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Thursday, September 1st 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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August 31, 2016

Thursday, September 1st 2016

CrossFit CoveBlog

LABOR DAY HERO WOD AND BBQ
MONDAY (Labor Day) we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. Following the 11AM workout, feel free to bring some post-WOD “pot luck” drinks or snacks and hang around. We will put up a sign up sheet on the white board by the Wodify station so we know who’s bringing what (we’ll provide some burgers and dogs). If you can’t stick around after (boo!) just come on in for a great WOD and get in a good sweat.
 
Please note we will have sitter coverage for the 10am class only.  Spots will be limited so please email us at marina@cove-fitness.com to hold a spot for your child.  Children are MORE than welcome to come to the 11a and potluck BBQ, but must be under adult supervision!
There will be NO 6-Week Challenge class that Monday night, but EVERYONE is welcome to come!  We will have a special 4:30p and 7:45p Tuesday class for any guys from the Challenge who can’t make it on Monday.  
 
 
CROSSFIT FAMILY CLASSES!

Thanks to everyone for the feedback on CrossFit Family class times.  While Saturday got a few “yays”, Sunday got more.  But we want to find something that works for everyone, so here’s the schedule!  To be respectful of our athletes that utilize open gym hours and because we have classes on Saturday (and so we can take over the whole space), we are excited to announce our next series of classes will run at NOON on the following dates:

SUNDAY, September 18th at NoonSATURDAY, September 24th at NoonSUNDAY, October 2nd at Noon

As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.  

Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!

 

6-WEEK CHALLENGE

STRENGTH WOD

Work up to a heavy 3-rep Snatch

 

WOD

7 Hanging Power Snatch

14 Push Ups

21 Double Unders

3 Rounds for Time

 

Fitness: 95/65

RX: 115/75

RX+: 135/95

 

COVE SKILL WOD

Snatch Balance 3/3/3/3/3(pause in the bottom for 3 seconds.)10-15 Banded Pull A-parts between each set 
COVE WOD21 Wall Balls15 Pull ups9 Box Jumps 12 min AMRAP Fitness: 14/10RX: 20/14RX+: 20/14 (chest to bar) 

Big row from the evening class during the “Machine” last week!

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Wednesday, August 31st 2016 Friday, September 2nd 2016

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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
Columbia, MD 21046
Tel: (443) 583-4351
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