This past week we have made some changes in our class policies to ensure that we are following the mandates of Governor Hogan and creating a safe, well-spaced environment at the Cove. We think these changes have been a great success and we are so thankful that everyone is being so considerate and aware of their fellow Cove athletes.
As a staff we continue to learn and are always looking for new ways to provide a great, fun workout while maintaining safe, social distancing. One area where we are looking at increasing distancing is at the rig. With one person under each overhead bar, we are at just under six feet, so we want to offer up new methods to help create more spacing (or give options to those who want to avoid the rig entirely).
- We have opened up two of the sets of hanging rings as stations for our members to use for pull-ups, low ring rows, or toes-to-ring. This opens up two more spaced stations (please leave the middle rings unoccupied for spacing purposes if two athletes are working there).
- We are offering more daily scaling options to allow us to give you more ‘off rig’ options. For example, for pull-ups, we are going to suggest people to do barbell or dumbbell rows or for toes-to-bar we would substitute GHD situps,toes-to-rings, or toes-to-barbell. You might not be familiar with some of these movements – and that’s ok – we’ll teach you! It offers a great opportunity to improve your skills and further develop you as an athlete.
- On certain days we are going to look to do a staggered start during some workouts to space out the usage of certain equipment. So if you like extra time to get water and use the bathroom, you’re in luck!
Tomorrow’s class will be a great example of this in action as we use the rig as a finisher of the workout. Our coaching staff may use many of the above-listed options to create a fun, challenging, and most importantly safe environment for our athlete. So come in with an open mind and have a great workout!
We have new “Cove Fitness” shirts coming in soon, so we are creating some shelf space by selling the current inventory T-shirts for $15. There is a mix of styles, colors, and designs, so there’s something for everyone. We have placed the sale shirts in the main gym area so you can use the Cove iPad and search for “CrossFit Cove Shirt – $15” or fill out a merchandise sheet and select a shirt and we will process it at that discounted price. Again, they are reduced to $15 (normally they go for $25), so get your swag on!
This week we are going to continue to try our outdoor classes at different times as we look for the most popular time slot. We had a lot of rain last week, so we are going to try the same times again. We will have an outdoor class on Monday at 5:30 PM, Tuesday at 6 PM, and Wednesday at 6:15 PM.
Irina showing a great overhead position while maintaining a strong midline.
Overhead Squat (from ground)
First set > 70% of 1RM Snatch
Cap: 13 min
6 Alt. DB Snatch
4 Single Arm Overhead Squat (each arm)
45 Overhead Squats
Time Cap: 9 min
Fx: 75/55, J-Hook Row
O: 95/65, C2B
50 Single Arm Overhead Squat (25 each arm)
80 Bent Over DB Rows