SAFETY PROTOCOL REMIMDERS!

SAFETY PROTOCOL REMINDERS

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!

STRENGTH

With 12 minutes on the clock:

Work up to a heavy 4 rep Back Squat

METCON CONDITIONING

Every 2 minutes (with 30 second rest between rounds) for 6 rounds:

60 DU

10 Burpees Remaining

Time Max Bike OR Cal Row/Ski

Fx: 100 SU

HOME WOD

Strength EMOM 10 MINUTES:

10 DB Front Squats

Home Metcon Same Format:

60 DU

10 Burpees

Remaining Time Max High Knees