EXPANDED CLASS TIMES — Crossfitcove

EXPANDED CLASS TIMES

A MEMORABLE

MEMORIAL DAY MURPH

While “Murph” is one of the most memorable moments most CrossFitters experience each year, this year added a layer of complexity and remembrance for many.  Community is important to most CrossFit gyms, but at the Cove, it is our DNA.  But despite all of us doing Murph in places near and far, we’ve never felt more together. From the athletes sprawled out in the parking lot, to the home photos of “Murph in the books”, it was wonderful to see the Cove family so connected.

We long for the days when we crowd the rig, high five between rounds and enjoy a delicious potluck after.  But today, we marvel in the deep and meaningful bonds that bind us — now matter where we are.

We hope everyone had a safe weekend and get ready for an exciting week ahead with so many ways to work out!

CLASS SCHEDULE

The weather looks great this week and we will be expanding our offerings for classes. We have added a third evening class and will look to add a 4th evening class if we think there is a need.

Tuesday and Thursday Schedule

Noon

3:15 PM

4:30 PM

5:45 PM

Wednesday and Friday Schedule

9:30 AM

Noon

3:15 PM

4:30 PM

5:45 PM

Saturday

9 AM

10:15 AM

11:30 AM

From a programming perspective we have not only another great CrossFit class (special post-Murph recovery work) but Coach Maria will also be offering one of her Engine Express classes for those that are looking for an at-home challenge. Tomorrow’s workout is an absolute killer. She will be hosting a noon class via zoom and also has provided a great video for those doing it on there own.

ENGINE EXPRESS

HOME WORKOUT

NOON ZOOM CLASS

:40on / :15off 4 Rounds – :30 rest

MAX half burpee to alt toe kicks

MAX bear pulls

MAX bear to kick through

MAX jumping lunges

MAX reverse burpees

COVE METCON

“Aftermath Recovery”
EMOM20
1:Cardio option (see below)
2: 20 Bodyweight Lunges
3: 60 DU (or 100 SU)
4: 10 Ground to Overhead

Cardio Options:
100m Run
200m/175m Row

Ground to Overhead Options:
Plate Ground to Overhead
DB Clean and Jerks

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