7175 Oakland Mills Road Suite M, Columbia, MD 21046
info@cove-fitness.com
(443) 583-4351
Friday, May 20th 2016
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Friday, May 20th 2016
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Murph flyer.001

Friday, May 20th 2016

IT’S PARTNER WOD FRIDAY!

Today we take advantage of the great weather and get outside for some running! The workouts will be the SAME for the New You Challenge Crew and the regular Cove classes, so New You Ladies… if you can’t make your normal time, feel free to hop in any regular class!  

We’re put an aggressive time cap of 25 minutes on this workout as it is meant to be a sprint start to finish.  Just because you can do 95lb overhead (as an example) doesn’t mean you go RX+ for the first time in your life. You should easily be able to do sets of 10-15 unbroken for the movements in between the run/row.  

MARK YOUR CALENDARS!

MONDAY, MAY 30th (MEMORIAL DAY) will be our big “Murph” event and we hope ALL of you can make it.  It is a CrossFit tradition (and one of biggest events at the Cove) so please mark your calendars!

Murph flyer.001

The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
 
We plan take Memorial day to honor him by making “Murph” our Memorial Day WOD. There will be one class only at 10am, but plan to stick around after and bond with your fellow athletes at a Cove community BBQ . Larry will be here with his food truck (Bullhead Pit Beef) so come and support his as well!  You bring a side to share and/or some drinks!  It really will be an amazing day!
 
 
We will post a lot about this in the coming days, but do NOT be intimidated by this workout.  It is highly scalable or can be done in teams!  This is about honoring a fallen soldier, bonding with your community and maybe having a little (or lot of) fun!
 

FREE FOUNDATIONS NEXT WEEK

Classes will run on Tuesday MAY 31ST at 7:30PM, Wednesday JUNE 1ST at 7:30PM, AND Friday JUNE 3RD @ 6:30 PM!

If anyone has friends or family who have been wanting to give this CrossFit thing a try, these are FREE Foundations/101 Classes and a great way to onboard.  Each session focuses on a different movement and we dial in on proper form and technique.

We make it super fun, they’ll learn a ton and get a sense of what this CrossFit thing is all about! 

 

PARTNER WOD

25 Minute Time Cap

Row 600 M/Run 600 M

100 KB Swings (as a team, divide up work)

Row 600 M/Run 600 M

100 Push Press (as a team, divide up work)

Row 600 M/Run 600 M

100 Front Rack Lunges (as a team, divide up work)

Row 600 M/Run 600M

-For Time-

Fitness: 45/35

RX: 75/55

RX+: 95/65

A reminder this is meant to be a SPRINT! Look to be doing sets of 10 reps at least for the overhead work. One person starts running one person starts rowing, when both are finished the attack the KB Swings with one person working at a time.  Then the person that was running is now rowing and vice versa.  One person is working with the weights at a time, so you WILL have rest baked in.  We are looking for sets of at least 10 reps push presses. Feel free to scale distances on the run to stay within the time cap.

Just a couple of swingers…

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