CLASH AT THE COVE — Crossfitcove



Now that the Anniversary Bash has passed, it’s time to shift our focus to the next best event (or arguably, the best event) we do all year– the Clash at the Cove.  Just like the party last week, it is FUN, COMMUNITY BUILDING and yes, also includes CELEBRATING!   While the whiteboard at the gym is filling, there are WAY too many names missing!  Here are the details:
DATE: Saturday, March 28th at 9am
Our annual in-house competition, “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 into the “competition” space.  So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to new levels.  And if you watched our teams compete this weekend at the Battle of Baltimore and wondered what that might feel like, it’s your turn now.  Oh, and if you’re the kind of person who says you disdain being called competitive, we hate to tell you — but you compete with yourself every day.  So, technically you have zero excuses!
The Clash at the Cove will be a TEAM format with mixed-gender teams of THREE.  Each team must have one female, so teams can be M/M/F or F/F/M.  We will have scaled and RX divisions and the day will feature a variety of workouts that will challenge all aspects of your fitness.  Just like our Partner WODs, team formats can help push you, but also provide comfort that you can lean on your partner to help round out your weaknesses.  It’s a win-win!  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.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  
Again, 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 will hit a local bar or restaurant for the ‘after party’.  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!  Here are some important bits of information to get you signed up and ready for this epic day:


  • Sign up at the White Board at the front of the gym by putting your name on the division in which you want to join (we will be putting this up shortly)
  • We will assign you two teammates to complete your team of three
  • Teams will be three-person/mixed gender
  • Teams will be announced on Monday, March 16th, so you MUST sign up by Wednesday, March 11th
  • And, of course, they will be announced via a “must-see” Facebook Live event (as well as published on the blog and on the White Board).

TRUST US that while this format is slightly different from what you might be used to, we WILL make this a competition to remember!



In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.


Clean and Jerk 95/65

Deadlifts 135/95

Jumping Pull Ups

Single Unders

Knees to Waist



Clean and Jerk 155/105

Deadlifts 225/155

Pull Ups

Double Unders

Toes 2 Bar


So, put your name up on that sign-up board. We want to see that thing FULL!








21-15-9 reps of:

Squat Cleans

Ring Dips


Time Cap: 13 min


Fx: 95/65, Box Dips

P/O: 135/95




3 rounds-

Superset w/ 10 Pendlay Row between rounds w/ workout weight
and 10 Ring Rows


Coach Mattie Tips: 

Elizabeth- Another lady to conquer. Seeing a trend with these ladies Covies, why is it always a lady that gives us the most difficulty.?! Just a thought… 21-15-9 of cleans and ring dips. Easy breezy on the Cleans, Big sets on the cleans to give yourself time for the ring dips. Do smaller sets on the ring dips. We don’t do a lot of ring dips so your triceps will fatigue quickly and you will start to fail. Do them quickly as there is not a lot of time to finish. For example; 2 reps drop down then immediately get back up and do two more. You know your bodies and what they are capable of so pick a good number. Go get it!!!

Leave a reply

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