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Wednesday, April 27th 2016
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Wednesday, April 27th 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
IMG_8609
April 26, 2016

Wednesday, April 27th 2016

CrossFit CoveBlog

LADIE’S NIGHT FRIDAY! We are so excited to be throwing our second “ladies only” potluck WOD and Wine event.  This time will be extra special because we are asking all the women from the New You Challenge to join us!  Whether they join for the workout (or take their normal New You Class time) we hope everyone will join us for the festivities after.   The workout will be a partner style WOD and we hope to pair up as many members with New You athletes as possible.  It will be great to get to know each other better and there’s nothing like sharing a workout to do that!   In addition, we are asking that the Cove members bring in some of their favorite Paleo snacks for you to try (to keep you all on track) and we ask that everyone bring something to share (food, drink or other!).  I will put a white board up at the front of the gym so please put your name and what you are bringing.   We will start to gather at 6:30p and we hope to kick off the workout (or at least the first heat if we need multiples) by 6:45p.  This means the New You crew needs to arrive earlier than their 7p start and the Cove members will be starting a little later than their regular 6:30 time.  I hope this compromise works for everyone as we have a big group to consider logistically, but we are certain it will be a blast!!!  Here’s a pic of some of the ladies working hard at our last event…IMG_8609NEW YOU CHALLENGE STRENGTH WOD
Take 15 minutes to  work up to a heavy 5 rep back squat

NEW YOU CHALLENGE

WOD

5 Burpees
10 Russian Kettlebell Swings
15 Wall Balls
10 Minute AMRAP

COVE WOD

50 Deadlifts

40 Pull Ups

50 Sit Ups

40 Shoulder to Overhead

50 Push ups

Fitness: 95/65

RX: 135/95

RX+: 155/105

**Singular focus today.  Get warm and attack the met con with everything you have.**

Holden glances at the clock during  front squat EMOM.  AWESOME front rack position!

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Tuesday, April 26th 2016 Thursday, April 28th 2016

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FINAL WEEK OF THE OPEN AND FREE MUSCLE THERAPY SESSIONS

Upcoming CrossFit 101 Classes

FIRST SESSION

– Monday, April 12th at 7:00 PM
– Tuesday, April 13th at 7:00 PM
– Thursday, April 15th  at 7:00 PM

SECOND SESSION

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

TBD

 

 

 

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7175 Oakland Mills Road, Suite M
Columbia, MD 21046
Tel: (443) 583-4351
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