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SIGN INTO COACHBOARD AND 6P OUTDOOR CLASS!

WODIFY COACHBOARD

LOGINS

Everybody seems to be doing an amazing job following the safety protocols at the gym and we are overwhelmed with the positive attitude and energy we are seeing at the gym. It’s what makes this place so special.

There is one thing we do need your help with, however. While all of you are doing a great job reserving a spot for class, we also need you to verify that you came to class in Wodify. All you need to do is go to the Wodify app on your phone, select “Add Results” from the menu on the upper right corner and sign in for the class time you are attending.  This is how you normally log your scores, but if you don’t normally track times, just put in a time of zero or select “do not score”. Wodify will only let you confirm your attendance before, during, or within ONE hour after class (their rule, not ours) and we’re trying to get them to fix that. We are talking to the developers but haven’t had much luck yet.  So for now, you have ONE HOUR to log in!

 

WEDNESDAY 6P OUTDOOR CLASS!

Like we said during our re-opening FB live meeting, we are constantly observing, getting inputs from coaches and athletes and re-evaluating how to best do things every day.  Based on the discussions we’ve had with several of you, combined with a great weather forecast and coaching availability, we will be holding an OUTDOOR parking lot 6p coached class on Wednesday, June 24th (in addition to the full indoor schedule)!  If you plan on attending the outdoor class or are the waitlist for the 5:45p class, we ask that you reserve a spot (just like in the past and for indoor classes).  If you are wait-listed for the 5:45p you CAN hold your waitlist spot AND add a reservation for the outdoor class!  It will be listed as “Cove Fitness 6P Outdoor Class” on the schedule and will have 10 spots available. Please note that equipment for outside may be different from the inside class and the WOD will modified to accommodate this!  It will be the same challenging WOD delivering similar stimulus (and will have music cranking and your favorite Rogue countdown clock), but will just be with slightly different gear and out on the asphalt!  OH, AND BRING A YOGA MAT!!!!!!!!!

 

These guys can’t help but smile during Durante Core

METCON

AMRAP16
50 TTB
40 KB Swings
30 Front Squats
20 Snatch

Fx: Hanging Leg Raise, 35/25, 95/65
P: 53/35, 115/75
O: 70/53, 135/95

ACCESSORY
4 rounds of Durante Core
10 Hollow Rocks
10 V-ups
10 Tuck ups
10 sec hollow hold

HOME/OUTDOOR VERSION

AMRAP16
50 Situps
40 DB Deadlits
30 Front Squats
20 Alternating DB Snatch

Fx: 35/25
P/O: 50/35

Tuesday, June 23rd, 2020

WEEK ONE OF INDOOR CLASSES

We have had a blast on Saturday and Monday with our first round of indoor classes and we are still looking to improve our class structure to maintain safety and still give everyone a great fitness experience.  Just some quick reminders

  • Be sure to wear a mask when entering
  • Be sure to wash your hands or use hand sanitizer when you enter. Hand sanitizer is placed on the front desk, bench by the cubbies, Wodify station, coaches station, O2 Fridge, and by the side door exit.
  • If you touch a piece of equipment, then you must clean that piece of equipment.
  • And if you haven’t seen my wife’s crazy post about cleaning floors, be sure to dry the floors where you sprayed your gear.  We are fearful of athletes slipping on these wet spots.

 

STRENGTH

(from ground or rack)

EMOM4
4 Push Press
Rest 1 min (change weights)

EMOM4
3 Push Jerk
Rest 1 min (change weights)

EMOM4
2 Split Jerks

METCON

30-20-10
Push Press
DU (reps x 3)

*If you drop the barbell before the set is over, you must do 80 High Knees before you resume

Time Cap: 9 min

Fx: 75/55, SU Reps x 5
P/O: 95/65

HOME VERSION

Strength
EMOM5
6 DB Push Press
EMOM5
6 DB Push Jerk

MetCon
DB Push Press
DU (reps x 3)

*If you drop the barbell before the set is over, you must run a 200m immediately after you drop

Time Cap: 9 min

Fx: 25/15
P/O: 35/25

ENGINE EXPRESS

AMRAP3: 6 reverse burpees 6/side pendulum lunge

Rest 1 minute

AMRAP4: 6/side crab toe touches 6 jumping air aquats

Rest 1 minute

AMRAP3: 6 chevrons 6 plank ups

Rest 1 minute

Core Finisher

3 Rounds

10 Hollow Rocks

10 Side Plank hip drops (L)

10 Side Plank hip drops (R)

10 Tuck Ups

NEW SCHEDULE AND CLASS UPDATES!

CLASS PROTOCOLS

We hope everyone had a great weekend and you’re ready to get after it this week! Whether at home, outdoors or inside the gym!  With a handful of indoors under our belt, we’re already learning a ton.  A few asks of you to make classes go more smoothly and safely:

  1. Bring a yoga mat!  You will use this daily for warm up and cool down. While Covid-19 does not travel via sweat angels, any time you are laying on the ground, we ask that you use a mat (that means burpees and stretching or just laying flat out after a tough WOD).
  2. Everyone is doing a GREAT job cleaning up their equipment, but the wide sprays of the cleaner get all over the mats — and make for a slippery space for the next athlete in the following class. Please wipe down the mats until they are dry to be considerate of who’s taking your spot next!
  3. Some workouts will require a lot of gear cleaning (i.e. tomorrow you’ll use the rig, a bar/plates, plyo box and med ball). This takes time to clean, and while we love that you all socialize after the workout, make it a point to clean up and clear your spot first. There is plenty of space outside or by the green chairs to catch up (socially distanced, of course) with the friends you’ve missed so much!
  4. We are doing our best to mark out measured and distanced spots for each day.  Please respect the spacing and make it easier on the coach by maintaining the recommended station placements.

We are doing our very best to make this a safe and fun time to be back in the gym, and by helping us with the above, you are helping us help YOU.  The sound of barbells dropping (and not rolling) and music pumping has been chicken soup for the soul and we’re grateful to all of you for putting your trust in us.  THANK YOU.  From the bottom of our hearts!

And remember, if you are not ready to come inside yet — we totally understand! You are welcome to come during class times and set up outside in the parking lot. We have music and a clock for you, so come on in and get your workout in outside!

Monday’s class set up is below.  Put your bars where the PVC pipes are, boxes where the yellow/green cones are and wall balls by the red/orange cones.  We are ready to start the week off right!

STRENGTH
Every 2 minutes for 10 minutes
5 Front Squats (from ground)

METCON

“Reunion with my buddies”

Round 1
40 Wall Balls
40 Pullups

Round 2
40 Wall Balls
40 Box Jumpovers

Round 3
40 Wall Balls
40 Clean

Time Cap: 16 min

Fx: 14/10, Ring Row, 20/18, 95/65
P: 20/14, 24/20, 135/95
O: 20/14, 24/20, 135/95, C2B

HOME VERSION

Strength
Every 2 minutes for 10 minutes
10 DB Front Squats

MetCon
Round 1
40 DB Thruster
40 Bentover Rows

Round 2
40 DB Thruster
40 Jump Tucks

Round 3
40 DB Thruster
40 DB Clean

Fx: 25/15
P/O: 35/25

Mike E. working up to some heavy squat cleans!

HAPPY FATHER’S DAY

HAPPY FATHERS

DAY

The Cove is about family and today we would love to give a shout out to all the dads. We hope you sleep in and dream of touching all the new gear on are first full week of classes.

Our gift to you is this a preview for Monday’s epic workout and these old school pictures of some of our many great dads at the Cove. You guys must be doing something right.

Garth

 

 

Coach Brian


Patrick


Mike

 

Steve

 

More Steve

Ryan

 

“Reunion with my buddies”

Round 1

40 Wall Balls

40 Pullups

 

Round 2

40 Wall Balls

40 Box Jumps

Round 3

40 Wall Balls

40 Clean

Time Cap: 16 min

Fx: 14/10, Ring Row, 20/18, 95/65

P: 20/14, 24/20, 135/95

O: 20/14, 24/20, 135/95, C2B

 

 

Home Version

Strength

Every 2 minutes for 10 minutes

10 DB Front Squats

 

MetCon

Round 1

40 DB Thruster

40 Bentover Rows

Round 2

40 DB Thruster

40 Jump Tucks

Round 3

40 DB Thruster

40 DB Clean

Fx: 25/15

P/O: 35/25

NO YOGA

No yoga this week but we do have a video for the kids.

WELCOME INSIDE

WELCOME HOME

We are so excited for tomorrow to go inside to the gym and it seems like many of you are as well.  In case you missed our Facebook live presentation on Wednesday, here are some of the highlights (and here is the PDF of the presentation).  The 9a and 10:15 are full tomorrow, but you are more than welcome to come and take a spot outside (just as we’ve been doing for the outside workouts).  The weather looks iffy, so keep an eye on the hourlies!  And keep in mind there are several spots available for the 11a!

 

  • In addition to waitlisted athletes, for those that aren’t comfortable going indoors, you are more than welcome to use our equipment and workout in the parking lot. We will provide a music source and a clock for these “open parking lot” workouts that will run at the same time as regular class times
  • If you have signed up for a class and can’t make it, PLEASE cancel your reservation!  People are waitlisted for the 9a and 10:15 and it isn’t fair if you take a spot and don’t show.
  • We ask that you bring a yoga mat, water bottle, and a sweat towel to classes.  Yoga mats are used for ANY time your body will be on the ground (burpees, stretching, etc.)
  • You will need to reserve a spot AND ALSO sign in to Wodify’s Coachboard (this is mandatory) when you do arrive at class. You don’t have to put in a score, but you do need to log in.
  • Enter through the front door with a mask on. You must keep that mask on while in the front area of the gym. The door will be propped open.
  • We ask that you wash your hands in the kitchen, one of the bathrooms,
  • You may take off your mask once you enter the main area of the gym (anywhere we have the black mats) but we ask that you keep appropriate social distancing.
  • You can get changed in the shower room, but no showers right now.
  • We will have the Cove fan on, which will be pulling air out of the gym.
  • Classes will be run very similar to our outdoor classes.
  • You will work out in a designated station. You will retrieve a spray bottle and two towels from one of the designated cleaning stations and bring it to your set up.
  • Equipment will be dispersed around the gym to avoid bottlenecks.
  • Classes will be 45 minutes long to avoid bottlenecks and allow for appropriate clean up time.
  • Thank you for your patience, understanding and help!!!

Quarantine besties.  And pretty much besties in general!

 

METCON

8 AM Zoom with Coach Teresa 

20 Squat Cleans
500m Row
15 Squat Cleans
400m Row
10 Squat Cleans
300m Row
5 Squat Cleans
200m Row

Time Cap: 20 min

Clean weights
Fx: 95/65, 115/75, 135/95, 155/105
P: 115/75, 135/95, 155/105, 185/125
O: 135/95, 155/105, 185/125, 225/155

Friday, June 19th, 2020

JUNETEENTH

AT COVE FITNESS

Tomorrow starts a new tradition at Cove Fitness, it is our first annual Juneteenth wod.  It’s a challenging workout that will bring us together through community and reflection on the meaningful day that’s importance has come to the forefront.

 While the meaning of the day carries great gravitas and somber remembrance, it also is a day for great celebration.  Juneteenth is also known as “Jubilee Day”, where family and friends get together for cookouts, rodeos, street fairs, and picnics.  While we can’t take on the rodeo part (although it would be fun!?), the Cove knows how to do a cookout. And yes, even a socially distanced one!  We’ll grill some hotdogs and have some snacks (and drinks) for you to enjoy after the workout, so come on in and spend time with your Cove family on this special day.      


 

 

 

 

METCON

Virtual Juneteenth Wod

with Coach Madison and Coach Daniel

Password: 548689

“Juneteenth”
6 rounds
19 Burpees
11 Thrusters
63 DUs
Buy Out: 65 Cal Bike

Fx- 95/65
P/O – 115/75

Home WOD Version
As written with DBs or backpack
Buy-out: .65km (650m) weighted run with DBs

Thursday, June 18th, 2020

FACEBOOK LIVE
PRESENTATION

At 8:30 PM tonight we will be having a Facebook Live presentation on how we are going to transition to inside classes at the gym.

 

METCON

Noon zoom

AMRAP12
2-4-6-8-….
Overhead Squat
Tuck Jumps

Fx: 75/55 or 35/25 DB
P/O: 95/65 or 50/35 DB

ACCESSORY

“Pino”
4 rounds
7 Barbell Curl Lower Half
7 Barbell Curl Full
14 Strict Press
:45 sec plank hold
:45 sec rest

INDOOR CLASSES ARE COMING SOON

INDOOR CLASSES ARE COMING!

 This Friday will be having our Juneteenth event as our last day of outdoor classes and  THIS Saturday we will be opening our doors to indoor classes. It is a very exciting time, but we are going to continue our approach laid out by Governor Hogan of a “safe, gradual, and effective” return. On Wednesday evening at 8:30 PM we will be a Facebook Live conversation with the Cove membership to discuss how indoor classes, schedule and overall return will look.

Welcome home Covies.

 

 

ACCESSORY

6:30am zoom with Coach Teresa

3 rounds
10 BB Good Mornings
15 Glute Bridges
10 Bird Dogs

METCON
21-15-9
Deadlift
Bar Facing Air Squat Jumpovers

Time Cap: 9 min

Fx: 135/95 or 35/25 DB Option
P: 185/125 or 50/35 DB Option
O: 225/155 or 50/35 DB Option

Caryn’s daughter Reilly wanted to show us how pretty she is in Cove green — and how excited her mommy is about indoor classes opening back up!!!

JUNETEENTH AT COVE FITNESS

JUNETEENTH

AT COVE FITNESS

In case you missed the post yesterday, please read below for some important information regarding our plans for this Friday when we will celebrate our first annual Juneteenth event.  While the meaning of the day carries great gravitas and somber remembrance, it also is a day for great celebration.  Juneteenth is also known as “Jubilee Day”, where family and friends get together for cookouts, rodeos, street fairs, and picnics.  While we can’t take on the rodeo part (although it would be fun!?), the Cove knows how to do a cookout. And yes, even a socially distanced one!  We’ll grill some hotdogs and have some snacks (and drinks) for you to enjoy after the workout, so come on in and spend time with your Cove family on this special day.      

 

 

This Friday we will tackle our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”.  Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation freed slaves) stating that all slaves were free. Juneteenth, also called Freedom Day, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrong and do its best to change course and make things right- even if that change is long overdue.

While this is considered a Community WOD, it has the volume and difficulty of a Hero WOD. After finishing six grueling rounds you still have more work to do. During the WOD, it’s suggested to think about the struggles of the past and compare them to our situation now. One hundred and fifty-five years have passed and this country is going through another upheaval. Think about how we’ve grown, about all those who have suffered and sacrificed for that growth, and remember that together we can achieve anything that once seemed impossible. Abolishing slavery did not abolish racism, and we each play a part in continuing to right the course. We all, still, have a lot of work to do.

Do your research.

Stay Golden,

Head Coach Holden

 

 

 

ENGINE EXPRESS WOD

For all our athletes at home, Coach Maria has another great Engine Express workout.

 

METCON

Noon zoom with Coach Teresa 

5 rounds
7 Power Snatch
14 OH Lunge
400m Run

Time Cap: 20 min

Fx: 75/55 or 10 Alternating DB Snatch at 35/25
P/O: 95/65 or 10 Alt. DB Snatch at 50/35

 

COVE JUNETEENTH EVENT

COVE JUNETEENTH EVENT

This Friday we will tackle our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”.  Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation freed slaves) stating that all slaves were free. Juneteenth, also called Freedom Day, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrong and do its best to change course and make things right- even if that change is long overdue.

While this is considered a Community WOD, it has the volume and difficulty of a Hero WOD. After finishing six grueling rounds you still have more work to do. During the WOD, it’s suggested to think about the struggles of the past and compare them to our situation now. One hundred and fifty-five years have passed and this country is going through another upheaval. Think about how we’ve grown, about all those who have suffered and sacrificed for that growth, and remember that together we can achieve anything that once seemed impossible. Abolishing slavery did not abolish racism, and we each play a part in continuing to right the course. We all, still, have a lot of work to do.

Do your research.

Stay Golden,

Head Coach Holden

 

 

METCON

Noon Zoom With Coach Teresa

MetCon
“Chief”
5 rounds
AMRAP3
3 Power Cleans
6 Pushup
9 Air Squats
Rest 1 min

Fx: 95/65 or 35/25 DB Option
P/O: 135/95 or 50/35 DB Option

After the 5th round, rest 3 min and then you will find a heavy 1-rep clean

Nothing but grins being back at the Cove