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Tuesday, October 27th 2015
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Tuesday, October 27th 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
IMG_6129
October 26, 2015

Tuesday, October 27th 2015

CrossFit CoveBlog

ANOTHER 4:30 CLASS ADDED TUESDAYS!

Tuesday marks the return of another 4:30 PM class. Due to the growth of the gym and popularity of the class we decided to add it back to the schedule as an ‘official’ class.  Keep in mind, however, that you are still MORE than welcome to come and work out on your own like a regular “open gym” hour. Hoping to see lots of you there!

We start off today with a skill section incorporating variety of important movements. We don’t program these things for the heck of it, rather, for the contribution it brings to your development as an athlete. I’s, Y’s, and T’s are key for developing the little muscles of the shoulder that keep your shoulder healthy. Bird dogs and hollow holds to supermans teach us how to maintain core stability while our limbs are in motion. These skill is crucial to everything we do as humans. Treat this section with the same focus you do the “Workout”. 

 

STRENGTH WOD

1 minute of I’s, Y’s and T’s
1 minute of Bird Dog
10 Hollow hold to superman roll (demo here)
(3 Rounds)

WOD

 
1,000 M Row
50 KB Swings
30 Burpees 
-For Time-
Fitness: 35/26
RX: 53/35
RX+: 70/53
 
 
 
Brendan showing solid form at the bottom of his squat clean.  Amazing how far he’s come in such a short time!
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Monday, October 26th 2015 Wednesday, October 28th 2015:Time Cap or Not To Time Cap

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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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