May 8th, 2023
Front Squat
5 Rep Max > 80-85 % 1RM
“Front Seat”
For Time:
20 Front Squats
20 Bar-Facing Burpees
20 Push Press
20 Bar-Facing Burpees
20 Thrusters
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
May 6th, 2023
Snatch
Every 2 Minutes for 14 Min
3 Rep Max
“Third Eye Blind”
4 Rounds For Time:
30 Dumbbell Snatches
20/15 Calorie Bike
10 Box Jumps
FX: 35/25; 20/18
RX:50/35; 24/20
RX+: 50/35; 30/24; ECHO
May 5th, 2023
| “Hildy” Hero WOD – Partner Version 5 Rounds 60 Cal Row 30 Thrusters 20 Pull-ups 30 Wall Balls *One Partner Working at a time, Split Reps Time Cap: 40 Minutes FX: Jhook Row; 45/35; 14/10 RX: 45/35; 20/14 RX+: Weight Vest |
Cove Murph Shirts
Memorial Day Murph is fast approaching (more details to come) and this year we are going to get some special Cove Murph shirts. We are doing this via a pre-order (we may order a couple extras), so if you are interested please fill out this form and we will charge your Wodify account. All orders are due by May 10th.
May 4th, 2023
“Half Court Press”
5 Rounds For Time:
300 Meter Run
5 Muscle-ups
200 Meter Run
10 HSPU
100 Meter Run
15 Burpees to Target (6″)
Time Cap: 30 Minute Cap
FX: Pull ups, Push ups
RX: C2B; Ring Dips
RX+: *BMU
May 2nd, 2023
Bench Press
5 Rep Max
“Podiatry”
On the 1:30 x 10 Rounds:
1-2-3-4-5-6-7-8-9-10 T2B
30 DUs
Max Calorie Row
FX: Knee or Leg Raises; 45 SU
RX: As Written
May 2nd, 2023
Score Reps
AMRAP 10:
1 Mile Run
Max Clean and Jerks
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters
FX: 115/85; 95/65; 75/55
RX: 135/95; 115/85; 95/65
RX+: 155/105; 135/95; 115/85
Pelvic Floor Workshop this weekend
We are excited to announce that this weekend that our friends at the Alpha Project Phyzio and Performance and hosting a free Pelvic Floor Workshop for the gym at 11:30 AM. This is a free clinic and a great opportunity to get learn and get help on this important health issue.
Below is a description from Coach Veronica and Coach Matt
Who should go to this??
Do you pee yourself when you squat, lift or single/double under?
Are you Pre- or Post partum and have questions about staying healthy and getting back into shape post partum?
Do you have pain being intimate with your partner?
Do you have a abdominal separation after giving birth and want to fix it?
Do you have tail bone pain?
These are all things Veronica will be covering in the workshop.
During this workshop she’ll being going over 3-4 exercises you can do to improve you pelvic floor health and teach you how to properly use your pelvic floor.
You may have seen my Veronica around the gym on Mondays. She treats in the back room all day and EXCLUSIVELY works with pelvic floor clients. This it typically women but can also be men.
If you want to learn more about your pelvic floor.
You can sign up for the clinic here.
There will not be our regular 11:30 AM Saturday class but all other classes and the kids program are still on.
May 1st, 2023
Overhead Squat
Every 2:10 for 7 Rounds
10 Rep Max
“Girl on Fire”
For Time:
40/30 Cal Bike
5 Rounds of “Cindy”
24/18 Cal Bike
3 Rounds of “Cindy”
8/6 Cal Bike
1 Round of “Cindy”
FX: Jhook Row, Knee Push-ups
RX: As Written
RX+: ECHO BIKE 50/40; 30/24; 10/8
Time Cap: 15 Minutes
“Girl on Fire” Running Version
For Time:
800m Run
5 Rounds of “Cindy”
600m Run
3 Rounds of “Cindy”
200m Run
1 Round of “Cindy”
FX: Jhook Row, Knee Push-ups
RX: As Written
Time Cap: 15 Minutes
April 29th, 2023
Power Clean
5 Rep Max
“Nowhere Fast”
For Time:
50 Power Cleans
On the Minute, Starting at 0:00: 5 Toes to Bar
Time Cap: 10 Minute
FX: 115/85
RX: 135/95
RX+: 155/105