May 2, 2016

Tuesday, May 3rd 2016

THE COVE HAD A BABY!

Well, technically it had nothing to do with us… it was ALL Sam Y! You may have seen her around the gym over the last few weeks looking amazing and inspiring us all — and yes, she had her baby!

Welcome sweet Everett Catherine Yip! She came into the world at 7lbs 2ozs and 20 inches long. Mom and baby are going great! And Sam promises she’ll be back at the gym SOON!

IMPORTANT DATES TO KNOW!

THIS SATURDAY, MAY 7th we will be hosting the CF4CF Competition for Cystic Fibrosis. As a result the gym will be closed for regular classes. We have numerous Cove athletes competing so come on down and cheer them on! Depending on when the competition ends, we may hold an Open Gym period from 4p-6p on Saturday. Sunday will be Open Gym as usual from 9a – Noon.

MONDAY, MAY 30th (MEMORIAL DAY) will be our big “Murph” event. 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!

WOD

“Run and Gun”

(Retest from July 21st 2015)

10 Deadlifts

800 M Run

15 Deadlifts

600 m Run

20 Deadlifts

400 M Run

25 Deadlifts

200 M Run

Fitness 185/125

RX and RX+ 225/155

Coach’s Tip: We love a good “Retest”. There are so many ways to measure fitness from energy levels to pant size, but one of our favorites is to see performance gains. For those of you who were here in July, this is a retest from July 21st 2015. Remember to keep a good position on the deadlifts and push hard on the run. The first few steps will feel wonky, but find your stride and get after it!

The Friday WOD before ladies night just happened to be all men. Look at them working their mobility (or lack thereof)… Good job boys!