Today starts the beginning of a fun programming initiative this month called “Coach’s Choice “.  Coach Daniel has hand-crafted workouts that represent the strengths and loves of each of the coaches at the Cove, and we hope you love them as much as we do.  It’s a fun way to bring to life the personality of each coach, while making sure everyone gets a killer workout (and some are HARD!).  We start off Tuesday with “Marina”, so get your mops and be ready to clean the floors. #kiddingnotkidding.

For all of you early birds, Coach Josh will be making a morning coaching appearance on Tuesday.  We know how much you’ve missed him, so if you need a fix, Tuesday is your day!



Join us at 9 OR 10am (these will be the ONLY classes on July 4th) for our annual HERO WOD.  Wednesday is a regular schedule and we will resume with a normal operating schedule on Friday as well. We will NOT be offering our regular sitter service at 9am, but Lilly (Katie F’s daughter) will be offering babysitting services for $5/hour for both the 9a and 10a hours.


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

Coaching Tips: This is a tough workout from start to finish.  Pace all of your runs for an average or slightly below average mile time (for you) so you have energy for the Clean & Jerks.  The weight for the C&Js should be something you can move in smalls sets or very quick singles the whole time.



We had a GREAT week one with six kids participating!  Coach Katie has said she’s willing to accept drop-ins for the upcoming sessions, so if you can’t commit to the series, no worries… it’s $18 per class!  She’s doing amazing things with these young fire-breathers already, so sign your little one up by emailing us directly at

The next class is THIS SUNDAY at 9:30am!





Buy-in: 1K Row


3 rounds-

40 Wall Balls

30 Hang Clean

20 Shoulder to Overhead


*If you drop the barbell or ball at any point before the set is over, you must first complete 40 DU before proceeding with the workout.  You CAN drop the bar or ball to transition to the next movement without penalty.  For example, after 30 hang cleans you can drop the bar to rest before the S2O.  But once you start the set, you must finish it fully to avoid the rope!


***Also, NO chalk allowed…Yes, seriously!***


Time Cap: 24 min


Fx: 14/10, 75/55, spray gun mop & Fabulosa

P: 20/14, 95/65, yellow bucket mop & ammonia

O: 20/14, 115/75,  toothbrush & Softscrub


Coach’s Tip:  This is a marathon, not a sprint.  Find a smooth and steady pace that you can hold for big sets and rest in between the movements.  Once you decide to pick that bar or ball up, it’s on.  What we love about his workout is that “you can always do one more rep” of these movements with this kind of weight, so pick a weight that you can move fairly well.  While you can get to muscular failure, it will likely end up being mind over matter.  Lots of strategy in this one and the biggest factor will be deciding when to break and ‘resting’ during your doubles.  Try not to break up any movement more than twice each.

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