Wednesday, July 29th, 2020 — Crossfitcove

Wednesday, July 29th, 2020


We hope everyone had a great weekend and you’re ready to get after another awesome week at the Cove.  Just a gentle reminder to follow the protocols we have in place these days — and we’ve made them easy for you to remember.  Using language we’ll used to, let’s call it “AMRAP” safety…

Always bring your yoga mat.  It should be used for stretching and cool downs and any time your body is splayed out on the floor.

Masks are required in the common areas (coming in the gym, to/from bathrooms, etc.) as we may not see who’s coming around a given corner to allow for distancing.

Remain six feet apart from your fellow Covies.  This means no sharing pull up bars and facing out from the rig to maximize separation.

Applaud your fellow Covies’ performances with virtual fist bumps and “great job” shouted across the gym.  “Likes” on Wodify are pretty sweet too.

Plates and all gear must be cleaned before it is returned to its designated spot. Use the sprays and towels (two per folded pack) on the shelves.

Thank you for protecting your fellow Covies by adhering these easy to follow rules inside the gym!


10 minutes to establish a heavy 1 rep Hang Squat Clean

40 Hang Squat Cleans
30 Bar Facing Burpees
20 Bar MU

Fx: 95/65, 20 J-Hook Row + 20 Pushups
P: 115/75
O: 135/95


Every 45 seconds for 8 rounds
3 DB Power Cleans


40 DB Hang Squat Clean
30 DB Facing Burpee
40 Bentover Rows


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