Murph is almost here!
MURPH SIGN UPS AND YOGA!
Yoga starts at the Cove THIS SUNDAY!
To say we are excited for this is a massive understatement! After receiving over 75 responses, we are going to hold class EVERY OTHER SUNDAY at 8:30 am. Voting skewed heavily to earlier times, with 8am and 9am being the clear winners… so we decided to split the difference and hold class at 8:30!
Classes will be led by our very own Ashley G.! Not only is she a beast CrossFitter (if you haven’t seen her crushing WODs at the Cove, you are missing out!), she is highly certified in various yoga practices. A yoga warrior, Ashley Guy inspires strength and confidence through breath and movement. Her fun and energetic classes will encourage exploration into body awareness and alignment, offering active recovery for our athletes. She completed certifications in Bikram method of Hot Yoga Level 1 and Barkan Method Level 2, however, Ashley’s personal practice and teaching methods continue to evolve and provide opportunity for growth.
She will program her classes to align with Cove’s programming, so you’ll receive a highly customized class designed to build up on the great work you are already doing at the box.
Please join us in welcoming Ashley to the Cove team and thank her for helping us make the most of our training her at the box!
May 29th: Memorial Day Murph 10am
As you know, we are less than a week away from this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy by completing the CrossFit hero WOD titled “Murph”. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD. Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day. Because we are expecting large numbers, we are asking people to sign up for heats. We will run two heats (three if needed) so please put your name in one of the columns. We will have 30 spots for each heat, so if you are doing a team, only pick ONE box. Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).
You can sign up for your HEAT TIME HERE
STRENGTH WOD
2 Power Snatch + 2 OHS
7 Rounds
Fitness/Performance: Keep the load low and work on technique, range of motion and position
Open: Get as heavy as possible and make each complex unbroken.
WOD
Fitness
90 Air Squats
30 Power Snatches(75/55)
60 Doubles
Performance
30 Overhead Squats (95/65)
30 Power Snatches (95/65)
100 Doubles
Open
30 Overhead Squats (105/70)
30 Power Snatches (105/70)
150 Doubles
Coach’s Tip: Whether you are doing air squats, lightly or heavy loaded overhead squats look for virtuous technique in this movement. Success in this workout isn’t just found in speed but more importantly in movement quality.
Throwback Thursday pic to the original Million Meter Man, Garth. He started the rowing revolution here at the Cove with all those early AM sessions.
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