Today is Veteran’s Day, a day for commemorating the sacrifices of so many American veterans for the protection of our freedoms. We are fortunate to have so many of our members being current or former military and we want to thank you all for your service.  We will be open with regular hours on Monday!



In an effort to continue to provide great service to all of our athletes, we annually send out a survey. These surveys allow us to figure out what things we are doing well and what things we can improve upon.  We strive to provide “the best hour of your day” each and every day and this feedback is instrumental in helping us achieve this goal.

  We have developed a survey that asks a broad range of questions that helps us address everything from class schedules to gym culture.  This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open-ended questions).  We have also included individual coach’s surveys as each of us strives to grow better at our craft every day.  We want to know what you love and what we need to work on.  This will likely take 2-3 minutes per coach.  HONEST feedback is critical so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL.  The past 3 years we have been voted Howard County’ Best CrossFit and we wish to continue to upheld that high level of service.  And it all starts and ends with YOU.  We will close the surveys on 11/23 (Saturday) so please take the next two weeks to make sure your voice is heard.  We are hoping for 100% participation, so we’ll be reminding you (often) over the next days!


CrossFit Cove 2019 Survey

Coach Alea

Coach Brian

Coach Daniel

Coach Holden

Coach John

Coach Josh

Coach Katie

Coach Madison

Coach Marina

Coach Maria

Coach Mattie



“Put your hands in the air like you just don’t care”

2 Rounds-

40 Hang Snatch

50 Overhead Squat

20 Ring Dips

Time Cap: 20 min


Fx: Barbell only, Box Dips/Assisted Pushups

P/O: 75/55



40 Burpees to a 6″ target for time

Cap: 4 min

Coach’s Tip: Very light weight for the barbell so big sets are crucial (at least 15-20 reps).  Pick a scale for the Dips that you can do 10+ full Range Of Motion reps at a time.


All smiles.  All heart.

Leave a reply

Your email address will not be published. Required fields are marked *