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Coach Katie F Speciality Seminar on April 14th – Aerial Yoga


Coach Katie Ficca continues to bring her passion for yoga and fitness with her Aerial Yoga clinic on April 14th. Drop your fears & explore a sense of freedom using a soft fabric hammock that supports and suspends you into inversions just 2-3 inches from the ground. Your aerial hammock will move you through yoga poses and assist your body to take on more challenging postures without strain, force, or effort. You will be able to achieve proper alignment, deeper stretches, more release in the joints & muscle fibers, gain abdominal & upper body strength, and conquer inversions. The benefits will compliment and give you more access to your flexibility & range of motion as well as allow you to find your foundation in your traditional practice.

We can add that it is perfect for athletes to decompress their spines and approach some stretches with ease & support!

This class will be on April 14th with two separate one hour sessions at 2 PM and 3 PM and we will not have our normal 8:15 yoga class on this day.  The cost if $15 for members and $25 for non-members. Space is limited to 6 athletes per session so if interested please email us at to reserve your spot for either class.




15 minutes on the clock
Establish 1RM Clean and Jerk


“Heavy Grace”
30 Clean and Jerks
*Starting w/ 0:00 every top of the minute, you must start with 15 DU

Time Cap: 15 min

Fx: 135/95
P: 155/105
O: 185/125


4 rounds
10 Deficit KB Deadlifts (standing on two 45# plates)
10 barbell good mornings



It’s a dream Friday night lights!!!! PLEASE come participate, cheer or just hang out for our FINAL Friday Night Lights! Our very own Larry J. will be there with his Bullhead Pit Beef food truck, so bring the family for dinner and cheer on your coaches as they hit 19.5! Starting around 5 PM. It has been a great open and there have been so many highs for the community as a whole. Come for the fitness and stay for the meat (and the sweet potato hash!).



Open season is Sunday Yoga season. Be good to yourself and join us at 8:15 for some recovery time.



“Who do we Appreciate?”
18 min AMRAP
2 Ring MU
4 Deadlifts
6 Bar Facing Burpees
8 Box Jumps

Fx: 185/125, Ring Rows x 3, 18/12
P: 245/165, 24/20
O: 275/185, 24/20

Mini MetCon/Finisher
30 Bar Facing Burpees
Time Cap: 4 minutes



BRING ON 19.2!

AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
25 Toes-to-Bars
50 Double-Unders
13 squat cleans (185/115 lb)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)
Time Cap: 20 minutes

Open Gym Sunday’s

OPEN GYM 9AM to Noon!




We have been working hard over the past 8 weeks and this week we will be testing our 2 Rep Max Front Squat. We are excited to see those gainz


Take 15 minutes to find a new 2 RM Front Squat


50 Air Squats
10 Deadlifts
40 Air Squats
10 Deadlifts
30 Air Squats
10 Deadlifts
20 Air Squats
10 Deadlifts
10 Air Squats
10 Deadlifts

Fitness: 155/105
Performance: 185/125
Open: 225/155

12 min Cap




Sunday 12/30 Open Gym 9am – noon

Monday 12/31 (New Year’s Eve): 9:30am, Noon, 4:30p

Tuesday, 1/1 (New Year’s Day):  Open Gym 11a – 2pm



Goodbye 2018
18 Pull ups
18 Wall Balls
18 Plate Ground to overhead
18 Overhead plate static lunge

18 min AMRAP

Core WOD 
:30 Side Plank
:30 Side Plank
:30 Push ups
:30 Rest
For 10 minutes


Open Gym and Monday Workout Preview


Monday’s wod will be a local hero wod for the gym, Pete. Pete was a member at CrossFit Federal Hill who tragically was killed in a plane crash last Christmas Eve.  We do this workout in his memory.


27 Wall Balls
20 Cal Row
15 Box Jumps
10 Pull ups
5 Rounds for Time



OPEN GYM 9am-12pm

A great time to work on weakness, make up workouts you missed, row, or just stretch.

Monday’s WOD

Strength WOD

Back Squats (85% across)




20 Alt DB Snatch

10 Burpee Box Jumps

5 Rounds

14 min Cap






Don’t let the weather get you down. Take advantage of open gym. Row, workout, stretch, or just relax.

Open gym will close promptly at noon for the CrossFit Family class.

  For those of you looking to workout, avoid the following (Monday’s WOD!)


Back Squats
75% of 1 RM Across


___ Doubles
20 Alt DB Snatch
One Max Set of Unbroken Pull ups
5 Rounds
15 min Time Cap
Fitness: (100 Singles)  12 Seated Barbell Rows
Performance: 50 Doubles
Open: 75 Doubles (Chest to Bar)






Memorial Day Murph is a CrossFit tradition that has also become a tradition at the Cove since opening our doors some three years ago.  If you haven’t heard of “Murph” it is a “Hero WOD” to honor fallen U.S. soldier Michael Murphy. He gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight eveyy day for our freedom.

It is a daunting workout consisting of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats followed by yet another 1 mile run (you can break up the pull ups, push ups, and squats any way you want).  We offer lots of versions of this workout to make it approachable to any athletes. Doing it as a team is a blast, shortening the run or lowering the rep scheme are other ideas to make it achievable.  We will have more articles on Murph in the coming weeks, but to ensure the safety of our athletes we want help you find a version that is perfect for you.

For those athletes that are looking to get ready for “Murph” we want to offer up some ideas that you can do to prepare before or after class. You can try these mini workouts with whatever scale works for you.

  • Do TWO to THREE rounds of Cindy before or after each class you take.  Next week do FOUR rounds of Cindy before or after class.  Build up in volume over the next three weeks!


  • Try some runs with body weight movements.  For example – run a 400 meter run, try 2 rounds of Cindy, run another 400 meter, and knock out another round of Cindy. This is a great little piece that should take you under 10 minutes.


  • For an open gym workout, try a 800 meter run, followed by 5 rounds of Cindy. Run another 800 meters and complete the workout with 5 more rounds of Cindy. This is a great way to find a good running pace with all the other work you have to do for this workout.


  • Try some ladders – a ladder is simple series of small sets followed by a short rest between each one. For example,


Pull ups, 1 rep, rest 10 seconds, 2 reps, rest, 3 reps, rest, 4 reps.  (Total 10 reps) Complete 1 to 3 ladders

Push ups 2 reps, rest 10 seconds, 4 reps, rest, 6 reps, rest, 8 reps,  (Total 20 reps)

Complete 1 to 3 ladders

Air Squats 3 squats, rest 10 seconds, 6 reps, rest, 9 reps, rest, 12 reps.

Complete 1 to 3 ladders

Over time you can add reps to those ladders. The key is those short periods of rest. Long workouts like Murph are all about pacing.

  • Solid Push Ups are the key to success for most people doing Memorial Day Murph . 200 Push Ups is a HUGE volume, even breaking up the reps into small sets. Try to hit 20 each morning and sneak in another 10 to 20 at some point during the day over the coming weeks. Over time you WILL get stronger in this movement.

Remember that Murph is about remembrance, fun and community. Don’t stress about it or think you have to drop all your other fitness goals to get ready. We just want to offer you some healthy ways to start the fun a little bit early and get your ready for one of the best days at the Cove.




Back Squat 3/3/3/3/3/3 (80-85%) across 




Every 2 minutes for 12 minutes 

15 Burpees

Max Wall Balls

Fitness: 14/10

Performance: 20/14

Open: 20/14 (must be unbroken sets) 


 Coach’s Tip:  We are looking for 6 sets of 3 reps for our back squats today. We are continuing the build up our intensity in this movement.


Bethany M. crushing it per usual.