MARK YOUR CALENDARS!
We know summer is fast approaching and weekends book up FAST! So we want to be on the record with some key dates you need to know. We have some exciting events coming up, so mark those calendars! In date order:
May 29th: Memorial Day Murph 10am
Join us as we 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. There will be a potluck afterwards so plan to stick around. More details will be posted on this blog as well as the MEMORIAL DAY MURPH Facebook Event Page
June 2nd: Brovie WOD and Whiskey 6:30pm
ALRIGHT BROVIES! It’s time for a bro session of barbells, booze, and bad decisions. to get Let’s together and hit a WOD and have some Whiskey (or other libation of your choosing). This has been an amazing night in the past and we can’t wait to see what the year has in store. Sorry ladies… this one is for the fellas only, so you’ll have to hit a class before 6:30 that day or show up to bartend! More details will be posted on this blog as well as the BROVIE WOD AND WHISKEY Facebook Event Page.
June 9th: Swole Sisters Wine and WOD 6:30p
This one is for the Swole Sisters only! Not to be outdone by the men, the ladies’ will hit a WOD then get into some mischief with a potluck after. More details to come but RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page
July 8th: Covie Ellicott City Pub Crawl @ Noon
The Covies are set to invade Ellicott City for the 2nd Annual Cove Pub Crawl! Get ready for a day of fun as we hit bar after bar in beautiful, historic Ellicott City. This event CANNOT be missed! We will be sending more details on drink specials and stops along the way on the COVE ELLICOTT CITY PUB CRAWL FB Event Page. RSVP if you can so we can let the bartenders know how many they can expect!
400 M Row
40 Double Unders
30 Walking Lunges
20 Toes to Bar
Fitness: 30 Sit Ups
Performance: 20 Toes to Bar
Open: 60 Double Unders/Weighted Lunge KB 35/26
Coach’s Tip: The sticking point will be the toes to bar for most people in this workout. We do not want you to do toes to bar as prescribed today unless you are proficient at them. This is not about flailing around on the bar doing everything in your power to kick your legs up, rather getting into a hollow position and following through the hips with straight legs up to the bar. Look to scale the volume or change movement to get the most out of the workout.
Here is a video from the folks at CrossFit Federal Hill.
Coach Josh sets up 10 seconds until the best part of your day… wait for it… 3-2-1- GO!