CHANGES FOR NEXT WEEK

We had a great first week at the gym and we are blown away how many of you attended.  We were also so happy to see how thoughtful everyone was to one another’s space and distancing.  Based on observations and inputs, we are looking to continue to evolve our offerings to you and have some exciting new additions and changes for the upcoming week.

SUNDAY OPEN GYM

We will have Open Gym from 9 to 11 AM this Sunday. This is generally our busiest time for Open Gym and we need a little extra time for cleaning.  If you plan to attend we ask that you reserve one of the one-hour slots in Wodify (like you normally would for class).

There will be a coach there and the expectation is that you will maintain your distance and be sure to clean any equipment you use during that open gym period.

OUTDOOR CLASSES

It is also clear that many of you aren’t ready to come inside yet — and some of you simply miss workout out outdoors! To accommodate you, we will have coached outdoor classes at 6:45 PM on Monday and Wednesday evening. We may look to adjust these times and dates depending on the weather forecast.

The Cove equipment and outdoor space is always available to our athletes during class times and we have already had some groups coordinating to get together via Cove the Club.  This is the power of community!

AM CLASSES

We will have our 5:45 AM classes every day and run a 7 AM class on Monday and Tuesday. These are by far the most attended days and we want to provide for that demand. We are continuing the monitor attendance in the AM — so please make sure you sign into Coachboard so we can make decisions on classes.

COVE FITNESS FOUNDATIONS

We have two people signed up for our Cove Fitness Foundations classes this week and have two more spots open. If you know someone who might be interested in one of these spots just have them email us at info@cove-fitness.com

Here is a link to our full class schedule next week or you can always view it via Wodify.

Ladi killing it on the erg…

METCON

8 Rounds
3 Hang Power Clean
6 Front Rack Lunges
9 Deadlifts

Time Cap: 18 min

Fx: 95/65
P: 115/75
O: 135/95

ACCESSORY

3 rounds
:30 sec situps/:10 sec rest
:30 sec tuckups/:10 sec rest
:30 sec flutter kicks/:10 sec rest

HOME WOD VERSION

FUTURE PLANNING

We have learned a lot of the past couple of days and we are looking into making some change in our schedule, including the possibility of adding a couple of outdoor coached classes. We are also looking to develop a protocol to allow us to offer sitter coverage for certain classes. Stay tuned.

Power clean couple!

ACCESSORY

EMOM6
__ HSPU

Fx: 10 Piked Pushup
P: 8 Kipping
O: 8 Strict

METCON

Partner WOD
AMRAP18
One Partner AMRAPing
6 Pushups
10 Pistols (or 16 Air Squats)

Other partner
60 Shoulder Taps from inverted pike position (30 if freestanding)

and then switch stations once the shoulder taps are completed

SOLO HOME VERSION

Keep the accessory the same

MetCon
AMRAP18
50′ HS Walk or 30 shoulder taps
12 Pushups
20 Pistols (or 32 Air Squats)

COVE FITNESS FOUNDATIONS 

We have had some interest from a couple of people looking to join our classes (particularly 2 spouses), so we will be running our first set of Cove Fitness Foundations classes. This class will be limited to 4 people and is focused on teaching these new athletes the key movements we see in our classes to ensure they can do them safely and effectively while getting the most out of our program.

The classes will be Monday, Tuesday, and Thursday at 7 PM. The cost of the program is $150 and if that person decides to join the Cove we will apply $100 of that cost to their first month’s membership. If you know anyone who might be interested (we have two spots remaining), email us at info@cove-fitness.com.

METCON

“Everyone takes the L”
33-27-21-15-9-3
Thrusters
Bar Facing Burpees

Time Cap: 28 min

Fx: 75/55
P/O: 95/65

HOME VERSION

Same with DBs

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

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