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4 sets:

4 Slow Negatives

12 Seated DB Press (no back support, pause at the top of each rep)



4 sets:

10 DB Floor Press

10 Tricep Extensions (1 or 2 DBS)

20 Second 90 degree Pushup hold




Every 4 minutes for 16 minutes:

400 M Run

10 Hanging Power Snatch



Fitness: 95/65

Performance: 115/75

Open: 135/95


 Coach’s Tip: Continuing with our gymnastics cycle working on some eccentric and static loading with negatives and pauses.  Finish off the day with a great metcon featuring some Overhead Squats.  Great training day all around.



Every 4 minutes for 20 minutes:

20/15 Cal bike

200 M Run

30 Alt DB Snatch




3 Rounds:

1 min Max Push Ups on DBs

1 minute Max Hammer Curls

Rest 1-2 minutes


 Coach’s Tip: Some work capacity to start the day and some hypertrophy (muscle building) work to end the day.  The pace on the bike is going to have to be kept on the high end (you won’t be able to cruise and make the time).  We are looking for a good starting position for the DB Snatches to keep the low back safe.  Finish off the day with some accessory pushing and pulling work.  Curls are a great accessory movement to help build some strength and stamina in the biceps, which are used in pretty much all pulling movement we do.



2 Rounds for Time:

100 Cals on the Rower

75 Synchronized Wall Balls

50 Synchronized Situps

25 Synchronized Bent Over Barbell Rows


Fitness: 14/10, 95/65

Performance: 20/14 115/75

Open: 20/14, 135/95


 Coach’s Tip: We have some synchronized movements today during the partner WOD which means both partners will be working at the same time.  We also have an accessory movement in the middle of a metcon so it will be a challenge to keep your movements controlled while breathing heavy.

COVE KIDS: SUMMER SCHOOL (the cool kind)

CrossFit Cove Kids is a 6-week specialty program for kids 8 – 12 years old. We expose them to the joy and fun of group exercise in a safe and encouraging setting. Through CrossFit programming specifically designed for them, we are providing an fun alternative to the sedentary lifestyle that pervades our kids’ lives (a.k.a. the Minecaft/Fortinite/iPhone generation).

Our intent is to have the children learn the points-of-performance of foundational movements that have universal application; developing motor recruitment pathways and ensuring safe and efficient movement now as well as into the future. What they do and how they feel as a result, will provide them a definition of what fitness is and means to them. In addition, layering information about their bodies and nutrition will lead to an understanding can serve these young athletes for a lifetime and develop a love for fitness and community. Cove Kids classes also provide an opportunity to hone life skills such as perseverance, teamwork and working hard!

Young athletes will be exposed to the fundamental principles of CrossFit in which we demand that they develop the mechanics and consistency in various functional movements. Once a level of mastery has been attained they will then be exposed to a level of intensity that is appropriate for them. Our Cove Kids will be given to the same high levels of instruction that you can expect from the coaches of the CrossFit Cove. 

The program starts Wednesday, July 11th at 6:30pm and will continue for six consecutive Wednesdays. The cost for the program is $80.  If you are interested in enrolling your child or have any questions please email us at




4 Rounds:

10 Ring Rows (regular, elevated, or weighted)

10 DB Floor Press

30 Second Hollow hold

Rest 1 minute


*Coach Maria demoes a great option for some skill work- Weighted Elevated Ring Rows



10 min AMRAP:

10 Push Press

10 Front Rack Lunges (5 each leg)

10 Pull Ups


Fitness: 95/65

Performance: 115/75

Open: 135/95


 Coach’s Tip: We have some great skill work for Ring Muscle-ups today with different variations of Ring Rows as a way to practice your False Grip and increase your pulling power and stamina.  The DB Floor Press will also help develop some tricep strength for the portion.  Finish off with a simple but deceiving metcon.




If you’ve met her, you likely love her. If you’ve seen her move, you’re likely in awe. Jessica M. is just one of the best on every level and we couldn’t be more lucky to have her at the Cove. Most of us just see her kicking butt regularly, but what you may not see is the persistence, consistency and commitment to what she does. And it’s not just because she loves it, it’s because she NEEDS it. Yes, NEEDS it.

“I always tell people, “exercise keeps me sane,” and I’m in no way exaggerating. I’ve been bipolar II since adolescence, and a combination of daily exercise and 7-8 hours of sleep is the medication that keeps me sane. I’ve been active most of my life, but the few times that I fell off the exercise/sleep wagon, I became seriously ill­—suicide attempts, hospitalizations, and unhealthy behaviors. Of course, there were other stressful things going on in my life that contributed to those events, but without exercise and sleep, my brain chemistry is unbalanced, and I am less able to deal with the normal ups and downs of life. I encourage anyone with any kind of affective disorder to get regular exercise and sleep; meditation also helps a lot, but I don’t do that as regularly.”

This physical outlet has been one that she’s used to manage her illness for a long time. “I have always been active; I grew up playing a lot of soccer. I also ran some track and took dance classes. In college, I started working out at the gym and doing a lot of running and cardio kickboxing. After college, I continued to use the gym, but I focused mostly on cardio. Throughout my pregnancy, I ran. After having my daughter, I took her running in the jogging stroller on weekends. During the week, getting to the gym just seemed too difficult, so I began using Beachbody DVDs at home. I spent about two years alternating between various Beachbody workouts like Insanity and P90X. I began getting bored with my workouts, and my relationship with Shaun T and Tony Horton felt one-sided—they talked and I listened; I missed the social interaction of team sports and group fitness classes. That’s when I began adding hot yoga classes and SkyZone fitness classes to my routine. I tried CrossFit once at a local box and had a horrible experience; I vowed to never do CrossFit again.


In 2016, I got my 200-hour yoga teacher certification, but afterwards I was totally burnt out on yoga—the training had been very intense. I was ready to add something new to my routine, so I began seeing a really great personal trainer one to two times a week; however, it was expensive, and I felt like I needed the energy of others working out with me. A coworker and neighbor of mine did CrossFit and kept telling me about their workouts, and I began getting jealous; their workouts sounded so fun. So, I tried out the foundations class at Cove, and it was love at first class. The barbell scared the hell out of me, but all of the new movements challenged my body and my brain—I was hooked.


Currently, I do CrossFit five to six times a week, hot yoga once a week, and run about four miles with a 10lb weight vest once a week. I also roll out sore spots for 20 minutes prior to every workout.

For most of us, that seems like a LOT. And it is. But no one listens to her body more than Jessica. And she’s the first to mix things up when she needs to– and back off when she needs to. “With my other workouts, I always felt that I plateaued. I don’t feel like I’ll ever plateau with CrossFit—there is always room for improvement—become faster, develop better form, acquire new skills, lift heavier weight, etc. And, the workouts are always different, so I never get bored and my body is constantly having to adapt. In addition, we get coached by awesome coaches—they give each of us personal attention, they cheer us on, they look out for our safety, and they’re just really cool individuals.


Plus, CrossFit (specifically at Cove) provides the thrill and camaraderie of competitive team sports. At 37 years old (almost 38) with a job and family, I really didn’t expect to develop new and genuine friendships, but I’ve found exactly that at Cove.”

We asked what other itch the Cove scratches for her. “There are so many exciting things about this journey—new friends, getting stronger, acquiring new skills, going to awesome parties with hours of dancing. The Cove is now my social life—something about sharing in the exhaustion and sweat of a workout really brings people together. Also, I don’t know what is about Cove, but the people are just awesome. I feel fortunate to have found Cove; it has enriched my life in so many ways.


In the beginning, I wasn’t sure how much stronger I would get or how many new skills I would acquire. I mean, I’ve been working out my whole life, I wasn’t sure if I was capable of improving much; I kind of thought I had hit my peak. CrossFit has proven to me that I don’t know what my peak is, and that is so freaking cool!”

If you’ve ever seen Jessica on social media or at the gym during yoga, family classes or during off hours, you’ll see a mini-me right by her side. Her daughter Rayna has taken a liking to all aspects of fitness and it is just so special to see. “I want Rayna to know that she can do anything she puts her mind to; I don’t want her feeling limited because she is a female. I want her to be healthy in mind, body, and spirit. I know how important exercise is to me and how much it has helped me emotionally and physically, and I want her to have that same tool to use in her life. Plus, she has so much energy—she needs an outlet.

Exercising with Rayna teaches me so much about her (and about myself). It’s a careful balancing act to figure out how much instruction to give her, which carries over into how to parent her. I love watching her focus and figure out new skills (she just figured out how to jump rope and do cartwheels). I think it brings us closer together too.”

 And as Jessica noted before, she no longer sees that ‘peak’ in her fitness’. There’s a ton on her ‘to do’ list! “I want to get more proficient at handstand walks and be able to do a strict HSPU. I would also like to get better at two of my worst movements—the strict press and squat snatch.


We would argue she is one of the most well rounded athletes at the Cove these days. She lifts heavy, her gymnastics have come such a long way and her engine is rock solid. She’s one of our favorite athletes to train because she’s never focused on being ‘first’ – rather, she’s focused on doing it ‘right’. “I honestly don’t look at the Wodify whiteboard all that often, but I definitely ask Irina and Ashley how much weight they’re using because I would like to get as strong as them. Sometimes I do the same weight as them, but most of time I choose a lighter weight. During the 6:30 a.m. class, I chase Dan P., but I’m not sure that counts since he’s lifting significantly heavier than me. Coach Maria is strong and fast—I’d love to get to where she is one day. We have so many strong and fierce women at Cove—Mattie, Alea, Allie, Brittany, Marina—too many to mention.”

She also took the prize in our last nutrition challenge. Most of us would look at her before and think “there’s nothing to do better”. But even Jessica has room to improve. “The nutrition challenge taught me a lot. I didn’t eat unhealthy before, but I didn’t count my macros at all. I honestly didn’t think changing my diet would do much for me, but I’d heard other people say it improved their performance, so I thought I’d try it. I discovered that I had been living in a calorie deficit during the week and then making up for it (and more) on the weekends. The nutrition challenge forced me to learn how to cook, not necessarily well, but much better than before the challenge. I spend a lot of time food prepping, but it’s so worth it.


With the nutrition challenge came a new movement—muscle-ups! I ended up losing about 6 pounds—and it was all fat because my lean muscle mass stayed the same. I think losing that weight allowed me to get my first muscle-up. And now, I can string eight of them together. In fact, losing that weight while maintaining muscle mass definitely played a factor in my Murph time too. Next year my goal is to do it with a weight vest.


I didn’t intend to transform my body through the nutrition challenge—but it turns out I did. I’ve never been this muscular and strong in my life. I’m still counting my macros and food journaling, and I intend to keep it up because the results have been incredible. Thank you, Brittany!”


If I can offer any advice it would be to be consistent; show up to the gym and do the workout. Consistency pays off.

We could not have said it better ourselves.






5 x 5

*same weight across (70-80%)




For time:

60 Cal Row

30 Burpee Box Jump Overs


 Coach’s Tip: Think about today as a strength day with the focus on the deads.  Today is about getting some volume under our belt at a heavy load.  It should be a challenging the first few sets, but very hard on the last one.  The metcon should be an all-out sprint and leave you on the floor after.


Loved having this guy coach some evening classes!

Welcome baby Mia!



We are delighted to announced the arrival of Mia Elizabeth Parisi!  Brittany and Marcos welcomed their new baby girl on Monday weighing in at 6.14 lbs and 19 inches long.  Mom, Dad AND Mia are all doing well!  Huge congrats to them from the entire coaching staff and community!




8 min EMOM:

1 Power Clean + 1 Hang Power Clean

*same weight across.  warm-up to a heavy weight then stay there.




For time:

800m run

9 Power Cleans

600m run

15 Power Cleans

400m run

21 Power Cleans


Fitness: 95/65

Performance: 135/95

Open: 165/110

 Coach’s Tip: Normally we increase weights during an EMOM but today we are going to warm-up to a heavy weight then be able to stay at the weight for all 8 minutes.  This should get us primed for the metcon.  Runs should be at a good pace with the Power Cleans in small sets, possibly singles at the very end.


Sunday Funday…

Monday, June 25th, 2018




4/5 Rounds:

3 Wall Walks

30 Second Handstand Hold (kick up to the wall)

Then lower down into one slow negative



Push up

4 Rounds:

5 Negative Push ups (Slow and controlled decent)

15 Elevated Push ups on a bar

30 Second High plank





Every 3 minutes for 12 minutes:

15 Toes to Bar

20 KB Swings

Max 1-arm DB FKont Squats


Fitness: 35/26

Performance: 53/35


 Coach’s Tip: Lets really focus on body position and hand position from day one!  Today is all about building that strong base (vertically for the HSPUs and horizontally for the Pushups).  The metcon should be fast with a little twist with 1-arm DB Front Squats.



Take 12 minutes to find a heavy Snatch (Power or Full)(Open- Full)




4 Rounds for Time:

1 Rope Climb

2 Snatches (Power or Squat)

___Double Unders

*Rest 1 minute*


Fitness: 100 Singles

Performance: 50 Doubles

Open: 75 Doubles, Full Snatch

*Use 85-95% of the load that you found in the first portion of the workout*


 Coach’s Tip: Plenty of time to warm-up and work on the Snatch today.  Take some time to work up to a heavy weight for the day (this is different than a 1 RM).  A heavy weight for the day means a weight that is challenging but you can feel yourself hitting all the right positions.  Finish off the week with a quick, fun metcon.


Kevin is one of our most consistent athletes… and his hard work is paying off big time!



10 Rounds for Time:

20 KB Swings

20 Overhead Plate Lunges

20 Box Jumps

10 Assault Bike Cals


*1 Partner does a full round then switch*


Fitness-  35/26, 15/10 Plate

Performance-  53/35, 25/15 Plate

Open-  70/53, 45/25 Plate


 Coach’s Tip: Hang on!

Third Annual Swim WOD!


It’s BAAAACK!  Time to head out of the box and into the pool.  Mark August 18th on your calendars and stay tuned for more details!  A huge advanced thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event.  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!




3 Sets:

10 Half Keeling Arnold Press (5 each side)

10 Single Arm DB row (5 each side)

10 Glute Bridges




3 Rounds for Time:

15 Squat Clean & Jerks

400 Run


*16 min time cap*


Fitness: 95/65

Performance: 135/95

Open: 155/105


 Coach’s Tip: Some skill work to start the day off.  Get the shoulders prepped and work on some recovery drills from the deadlifts.  For the metcon, you should be hitting some decent sets then maybe singles even during that first round.  After that you should come back in and be able to hit quick singles for the rest of the workout.  Push on the run and finish this one in under 16 minutes.


A throwback to last year’s swim WOD briefing and standards!