Mark your calendars for the 5th annual Babes Barbells and Brunch ON 1/26 AT 11AM. We will be hitting a workout at 11, then having brunch immediately after. Electric skillets will be set up so we can make eggs, pancakes, waffles, sausage, whatever, while we sip on Mimosas, Bloody Marys, or your beverage of choice. Once we get a good head count we likely will post some sort of dish sign up sheet so no one is bringing too much. This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY.  More details to come!
SAVE THE DATE!!!!!!   FEBRUARY 22ND 2020!!!!!!!!!
It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!
We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.


Saturday, March 28th will be our annual IN HOUSE COMPETITION!  As you know, when CrossFit moved the Open to the fall, this disrupted our ‘regular’ in-house competition timing, but alas, we’ve moved it to when the Open once was!
The Clash at the Cove is meant for EVERYBODY at the gym and is  a FUN and INCLUSIVE way for people to dip their toes in into the “competition” space.  So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to new level.  And if you didn’t, we hate to tell you, but you compete with yourself every day.  So, technically you have zero excuses!
The Clash at the Cove will have scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness.  Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year!  We will be releasing standards, competition structure and more information shortly.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  
The competition is for EVERYBODY in the gym, literally EVERYBODY!!!! If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.  If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction! 
But for now, MARK YOUR CALENDARS!!!!!!! 




16 min to establish a heavy single Front Squat




2 min work/1 min rest intervals-

200m/175m row

6 DB Goblet Squats

Max DU with remaining time


*Capped after 5 rounds

*You repeat until you get to 300 DU


Fx: 35/25, Going until 500 Singles

P: 50/35

O: 50/35


Coach Josh’s Tips: The focus is on the Front Squat today.  Legs were hit hard last week but should be feeling strong!  The metcon is sprint style, balls to the walls.  If you think you’re going fast enough, go faster!

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