🔹🔸We hope everyone is enjoying the Beach Body cycle and that you’re starting to see some strength, stabilization & activation improvements in your shoulders & glutes! With the nicer weather, we’ll be integrating a little more running into the programming in the coming weeks, so get ready :)🔸🔹
MURPH is coming!!
Mark your calendars for Memorial Day – Monday, May 27th. While we won’t be holding regular classes that day, we’ll be celebrating & honoring the day by holding our annual MURPH event!
What is MURPH? It’s one of CrossFit’s Hero workouts, traditionally performed on Memorial Day to honor the memory of Navy SEAL Lt. Michael Murphy who was killed in action in Afghanistan in 2005. The workout is:
1 mile Run
1 mile Run
Of course we’ll offer plenty of scaling and modification options to make this accessible to everyone, so don’t miss out on this opportunity to challenge yourself and just have fun with our awesome community!
>>>Murph is often done with a weight vest (20# for men, 14# for ladies) – totally optional, of course, but it certainly adds to the “fun” if you want to give it a shot. Please bring your own weight vest if you want to take that added challenge (you can buy one on Amazon or from Rogue if you don’t own one already)!
Doors will open at 8:30 am for folks to start warming up – while we won’t be running formal heats, we’ll plan to start the running clock at 9:00 and 10:30 am. You’re welcome to come anytime before noon to start the workout. The workout takes most folks between 45-60 minutes to complete, so plan accordingly.
AND plan to stick around after you workout to join us for a Brunch BBQ! Greg will have the flat top grill fired up and will be making pancakes, eggs, meats, etc. Please feel free to bring any items you’d like to throw on the grill and he’ll be sure to make room for it 🙂 We’ll also provide some drinks (beer, sparkling water, juice) but we encourage you to contribute to that as well!!
Angie’s May Push-Up Challenge
JUST FOR FUN: I (Angie) have decided to challenge myself to do 50 push ups per day for the month of May. Why? Because push ups are my nemesis and I’m determined to get better at them!!
I invite anyone who is interested to join me in the challenge – there are no prizes (except maybe a solid high five at the end) and it’ll be super informal, but I’d love to have some of you to help keep me motivated and honest, and I’ll do the same for you!
For those of you planning to do Murph on Memorial Day, this could
be a great way to prep for those 200 push ups 😳
***Let me know if you want to play so we can help hold each other accountable***
>>> Here are the few basic rules I’ve landed on:
•Break up the 50 throughout the day as needed
•Scale as needed, but don’t be TOO easy on yourself!
•When your form starts to fall apart, TAKE A BREAK! Quality is important for improvement
•If you come to class and there are push ups programmed anywhere in the hour, you can count those towards your 50 for the day
LET’S DO IT! It’s not too late to join in!
Reminder: One-on-One Skill Sessions Available!
As we mentioned in last month’s newsletter, we’re now offering one-on-one skill sessions! Need some isolated time to work on something specific and pick your coach’s brain? Here’s your chance!
These 30-minute sessions will include:
– A movement assessment
– Coaching & Correction
– Progression suggestions
Skill sessions will be limited to no more than 2 skills/movements per session.
1 Session – $45 + tax
3 Pack – $115 + tax
6 Pack – $205 + tax
12 Pack – $395 + tax
*Multi-packs are recommended if you have numerous skills to tackle
**All packs expire 12/31/19
If you’re interested in booking a skill session with Greg or Angie, please email/FB message Angie ([email protected]) for scheduling and payment arrangements.
Are You Smelly – Part Deux
As a follow up to last month’s reminder to make sure you’re smelling fresh at the gym, you may have noticed that we’ve added a few items around the gym to aid in that process. In the restroom, you’ll find Poo-Pouri and air freshener to ward off any unwanted bathroom odors. There is a can of shoe deodorizer on top of the cubbies – please use that in the shoes you store in the shoe rack.
You’ll also find men’s & women’s deodorant spray and women’s deodorant wipes in the gym bathroom. Don’t want to use what we’ve provided? There are plenty of options out there – just use something!! Not sure if you smell? Just play it safe and reapply 🙂
🔸Move Better 🔹Feel Better 🔸Live Better 🔹
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