We have had a lot of positive feedback with our Cove Personal Programming and Accountability service and we have decided to extend it for an additional week. We also are opening up 2 more spots for 2 weeks of accessory programming, if interested just email us at email@example.com.
For those that are already participating in this program, we will be emailing you a survey in the near future to get feedback on how to improve this service.
As we continue to run our outdoor classes, we have to be sure the weather will allow us to workout. At times we may have to cancel a class at a moment’s notice. Be aware that if we do cancel a class, you will receive an email of this cancelation from Wodify.
We ask that you only reserve one class per day. If there is a class that you are looking to take but get locked out, we encourage you to still put yourself on the waitlist. We are continuing to look to provide ways to offer as many workout opportunities for as many people as possible and understanding the most popular classes helps us make decisions.
We are going have set up classes for Saturday at 9 AM and 10:15 and they are live on Wodify right now. If we see a strong demand for classes on Saturday we will add an 11:30 immediately.
The weather is looking pretty wet tomorrow but there might be some windows opening-up to work on our fitness. If there is a gap in the weather we may look to create some “Open gym” periods for people to row, lift, mobilize, or do some sort of workout. This will not be a guided class but a coach will be there to help you maintain spacing, get equipment and assist with cleaning producers. Since the weather often changes quickly, keep an eye out on the Facebook group Cove the Club or on Wodify to see new “Open gym classes”. We know this is a difficult time to maintain routines, but we are doing everything in our power to give you options!
If you are looking for a challenging at-home workout, try Coach Maria’s Engine Express workout from Tuesday. Here is a link to the pre-workout video with a warm-up, cooldown, and demonstration of all the movements.
WITH COACH SARAH
Here is a great video from Coach Sarah on how to improve our mobility, specifically for squatting.
We are continuing to monitor attendance so that we can provide our safe CrossFit classes. To help us track attendance and class trends we are going to ask that you not only reserve your spot but also login into the Coachboard, which tells Wodify that you didn’t skip class.
To help to provide more classes for our evening people, we are going to be opening up a 7 PM class tomorrow. Continue to follow the blog and our Facebook private page for updates.
PT SESSION WITH JEFF FAIRMAN
We have 5 spots remaining for a free physical therapy session with Jeff Fairman. If you have any aches or pains you want to have looked at or are looking for a second opinion this is a great opportunity for you. Sign up for an appointment below.
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!
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
Wednesday and Friday Schedule
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.
Today commemorates Memorial Day, a day in which we reflect on those that have given their lives in service. The world has indeed changed in the past couple of months but that does not take away from the meaning of today — or the workout — we will do to remember those who gave so much.
This is the 6th Murph we have done, and while this one will be very different in some ways, we hope it is just as special. Each year at the Cove we do the Hero WOD Murph, and we do the workout to remember those in military service that have died for our freedom — and to think bigger than ourselves. In past years we play (or in more recent years, have had a live performance) the national anthem prior to the start and it brings goosebumps to us all. We can’t all be physically together on this day, but we know in this community we are all thinking of one another.
Tomorrow we will have 4 heats of a modified Murph event (you can reserve your spot via Wodify under “class schedule” as we have 9 slots per heat available) and we know many of you will be working out at home. Normally it is a huge turnout, with the first heat being this big group of athletes that can’t wait to run that first mile. But despite many of us being in different places tomorrow, we come back to a phrase the Coach Katie R came up with at the start of the COVID-19 crisis that we love: “CoviesTogether”. Even though we cannot be physically together, we know that the community bonds of this place go well beyond the walls of this space.
Since many of you can’t make it into the classes or will be doing at home with your family, we would love it if you could send us (or tag us) in a picture you before or after the workout. We’d love to compile them and share with the world that Covies are always #CoviesTogether.
To close, we want to leave you with a recent performance by Teresa F singing the National Anthem. While she performed it live for huge crowds to kick off Murph for the last few years, today she filmed this rendition at the gym so each of you could listen before you venture out for that first mile. We know it will get you both fired up and help you remember this moment for a lifetime.
MEMORIAL DAY MURPH
1 mile run
300 air squats
1 mile run
Reminder: Bring your own water, a yoga mat, a sweat towel, and chalk or something to help count your rounds. We will have some of these items if you forget.
If you don’t have a pullup bar, you can do the same workout but instead of 100 pullup, you can opt into one of the following:
Join Coach Katie for a little pre-Murph yoga on the Cove Facebook Live Channel.
If you didn’t see yesterday’s blog, we sure to check out our video on our plans on allowing us to create a safe version of this great workout. If you are new to CrossFit, Murph is a very challenging workout dedicated to the sacrifices of a fallen soldier, Michael Murphy. We do this workout in remembrance of him.
1 Mile Run
300 Air Squats
1 Mile Run
This workout is very challenging and we will have lots of scaling options for our athletes.
We encourage you to bring a yoga mat, a sweat towel, and of course lots of water for the event. As of right now we have four heats scheduled (9AM,9:30 AM,10:30AM, and 11AM), but we will add more if the need arises.
Below we have a video with Coach Marina talking about some of the different substitutions
For those Cove athletes that are looking to train primarily at home, we will be available from Noon to 1:30 PM for equipment loans.
Tomorrow we will be having classes at 9 AM and 10:15 with the possibility of adding at 11:30 class if there is a need.
For those Cove athletes that are looking to train primarily at home, we will be available from 9 AM to 11:30 AM for equipment loans. We believe that we will be able to give everyone something to help them to continue to train.
We have developed plans for this Monday’s Murph that follows along with our philosophy of a “safe, gradual and effective” approach to dealing with COVID-19. Be sure to check out the video on how we plan on creating a great class experience while keeping you all safe.
In our effort to provide the best class experience for our members, we will be emailing a survey to all our athletes that took one of our test classes this past week. We thank you for helping us out and would love your input on what you thought. Look for this email later this evening.
FINAL DAY FOR
EQUIPMENT DROP OFF
Friday we will have a window at 9:30 AM to 1 PM and 4 PM to 7 PM. Let us know if you have any issues bringing in your equipment (email us at firstname.lastname@example.org). We promise we will do our best to outfit you with equipment for home use. We will be turning the equipment back out this weekend.
FREE PT CONSULTATION
We are excited to announce that we have partnered with Jeff Fairman offering up a complimentary physical therapy visit for any pain or soreness, stiffness or mobility restriction, or a specific weakness. These visits are a consultation and treatment for any physical concerns. Interventions can include hands-on treatment, tool-assisted soft tissue care, dry needling, and/or corrective exercise to help maintain any gains we achieve. The Cove will be picking up the cost for a visit over the next 3 weeks. Can you sign up via the link below.