Workouts

The Open Test was developed by Ben Burgeron of CF New England.  It is obviously not meant to be done more than once, even though it is an AMRAP.  If you finish all 10 muscle ups that is a total of 300 reps.  Most elite athletes can easily get back to the wall balls (300+ … Read more

 Guys night, this Friday at 6:30 pm! Sign up HERE so we know who much food to get! GUYS NIGHT SIGN UP (Just find Friday, July 22nd and sign up for the 6:30 pm Guys night class) This fall The Community of Strength Project will be running a golf tournament.  The community of strength project … Read more

Guys night is this Friday night at 6:30 pm. Show up with drinks, CFH will provide food and a workout.  The CrossFit Games will be on so we will stream it while we workout. Mobility WOD Spend 10 minutes opening up and mobilizing the shoulders WOD “Nancy” 400 M Run 15 Overhead Squats Fitness: 75/55 … Read more

OPEN GYM TONIGHT from 5:30 pm to 7:30 pm Lauren cooling the team down.

We are closed today. due to a Level 1. We will have outdoor park classes at 8 and 9 am in the morning at the bottom of Federal Hill by the American Visionary Art Museum. If you want to throw around some barbells CrossFit Cove in Columbia is open for free to all CFH members. … Read more

We are closed tomorrow. due to a Level 1. We will have outdoor park classes at 8 and 9 am in the morning at the bottom of Federal Hill by the American Visionary Art Museum. If you want to throw around some barbells CrossFit Cove in Columbia is open for free to all CFH members. … Read more

GYM ANNOUNCEMENTS- CFH will be closed this weekend for a Level 1. The Cove is open for all CFH athletes. We will have a park class at 8 am and 9 am. Open gym on Sunday from 5:30 pm to 7:30 pm. GUYS NIGHT IS next Friday night at 6:30 pm. July 22nd.  We will … Read more

WOD 1 Mile Run 10 Power Cleans 30 Sit ups 10 Power Cleans 30 Sit ups 10 Power Cleans 1 Mile Run Fitness: 115/75 RX: 155/105 RX+: 175/115 The Calm after the storm

Strength WOD Back Rack Reverse Lunges 10/10/10/10/10 (rack the bar on your back like a back squat and step backwards into a lunge.  Do 5 reps on one leg then 5 reps on the other leg.  Build up in load, score best set) Then alternate between 10 Partner Glute Ham Raises 10 Underhand Grip Barbell … Read more

This weekend we will be closed due to a CrossFit Level 1 Seminar.  As always CrossFit Cove is open for all CFH members to drop in on Saturday morning! We will have class in Federal Hill Park at 8 am and 9 am.  We will also have Open Gym on Sunday from 5:30 pm to … Read more