JUMP ROPE CLINIC — Crossfitcove



Join us on Sunday,  November 4th as we tackle Double-Unders!  We will be hosting THREE separate 30-45-minute sessions back-to-back — each session dedicated to different levels of proficiency.  We will start at 9am with the “Novice” session.  This is for athletes trying to get their first double under, or have done a double, but cannot put more than one together.  The intermediate session will be designed to serve the athlete who has some doubles, but is looking to get better at stringing bigger sets together.  The 11am “Proficient” session will be for those who can string large sets (30-50) and are looking to increase efficiency in workouts.  You are welcome to come to multiple sessions!  We will put a sign up board at the gym so please reserve your spot.  The gym will be open for Open Gym that day, but the space and equipment priorities will go to the clinic.  Thank you in advance for your understanding!





We couldn’t decide which were keepers, so we kept ’em all!  Here’s a MASSIVE album from the epic 4th Annual Clash at the Cove!  Once again, a HUGE thank you to all that participated as an athlete, volunteer or spectator.  It was a day we will never forget!





Push Press


*increase weight each set


P/PP Scales:

From rack – be mindful of rib cage – stay ‘stacked’, ribs over hips, avoid rib cage flaring




3 Rounds for Time:

20 Box Jump

25 Russian Swing

30 Sit ups

500/400 Row


*20 min Cap


Fitness-  35/26

Performance-   53/35

Open-  70/53


P/PP Scales:

Sub walking lunges (optional weighted) for box jumps

Sub light & fast slam balls for sit ups


Coach’s Tip:  Kettlebell weight for the swings should be a weight that you can do unbroken.  Each round should be around 5-6 min.  If you start off slower than that, scaled down some reps somewhere.

Steve and David competing against each other, yet rocking some synchronized pull ups…

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