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Tuesday, June 14th 2016
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Tuesday, June 14th 2016
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Cove Kids
    • Yoga for Athletes
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Cove Kids
    • Yoga for Athletes
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
IMG_3153
June 13, 2016

Tuesday, June 14th 2016

CrossFit CoveBlog

BOD POD — ONLY FIVE SPOTS LEFT!

The BodPod is a device that takes super accurate measurements of body composition (body fat vs. lean muscle) to get an idea of where you stand and the amount of calories your body should take in. It is used by both the NFL and NHL in there combine testing.

The vendor will be here Monday June 27thfrom 4 PM to 7 PM and currently there are only 5 spots left!  If you are interested, please sign up HERE.  If there is enough demand we can pursue opening up more times that evening, but we’ll need to hear from you if can’t find a spot.

Here is a link to a PDF on information about the BodPod – http://cove-fitness.com/wp-content/uploads/2016/06/BeFit-Test-Bod-Pod-brochure.pdf

Non-Cove members are welcome to take the test as well. If you have any questions just email Brian@CrossFitCove.com.

BROMANCE WOD AND WHISKEY

Our second Men’s Only event is just a few days away!  Bring something to drink (and ideally a snack to share) and come get your Bromance on.  It will be an awesome WOD and it will REPLACE THE 6:30PM class.  Sorry ladies, but if you want to work out, come to any other class that day! Sign ups are on the WhiteBoard at the Wodify station.

 WOD

20-15-10-5

Clean and Jerk

Bar Facing Burpees

Fitness: 95/65

RX: 115/75

RX+: 135/95

Cash Out: 5 Rounds SLED PULLS!!!

20-Meter (65 feet) Sled Pull (go heavy – should be 30-45 seconds in duration)

Coach’s Tip: We have three sleds, so you will rest while waiting for your turn.  Use this rest time to stretch your hamstrings, gluten and calves!   For the WOD, pacing is key.  If you come out of the gate too hard and fast you will be toast by the last set. The Burpees are bar facing, which adds a level of additional challenge.  Burpees are your ‘rest’  here (yep, we said it)… so just keep moving and keep the pace consistent! We did this WOD on Nov 30th, but with out the set of 5, so aim to get close to your past score (which means huge improvement b/c there are more reps!)

 

Who’s likes to lift heavy sh#t? These guys!IMG_3153

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Monday, June 13th 2016 Wednesday, June 15th 2016

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TEMPORARY GYM CLOSURE

Upcoming Intro Classes

FIRST SESSION

– Monday, January 24th at 7:00 PM
– Tuesday, January 25th at 7:00 PM
– Thursday, January 27th  at 7:00 PM

SECOND SESSION

– Monday, February 8th at 7:00 PM
– Tuesday, February 9th at 7:00 PM
– Thursday, February 11th  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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