Daily WOD

Monday, March 15th, 2015

  • Time to blast some tunes today as we test our 1 RM (1 Rep Max) back squat. Excited to see some big numbers go up tomorrow!
  • We are excited to announce that we have started a partnership with Stronger Faster Healthier health products.  We have been customers of their products for over two years and we are real believers of the quality of their protein powders and fish oil. The SFH brand of Whey Protein is produced from the milk of grass fed, free range cows and SFH brands of fish oil made a real difference in my ability to handle inflammation. Our SFH rep, Ocavious, will be at the box for Monday evening’s classes (4:30 on). Please feel free to come in to discuss their products and try some free samples!





 15 min to find find your new 1 RM Back Squat




3 Minutes of Shoulder to Overhead
3 Minutes of Box Jumps
2 Minutes of Shoulder to Overhead
2 Minutes of Box Jumps
1 Minute of Shoulder to Overhead
1 Minute of  Box Jumps
Fitness 95/65 (20/14)
RX 115/75 (24/20)
RX+ 135/95


Sunday, March 15th, 2015


9p to 12p
Need to work on your double unders, kipping pull ups, or any number of other skills.
Sunday morning is a great day to work on those skills.


Saturday, March 14th 2015

We hope everyone had a great time at the Friday Night Lights Open Workout 15.3. Once again, we are amazed at how everyone continues to push themselves outside the comfort zone — and the improvement in skill level is undeniable!


SCHEDULING NOTE:  As of Monday we are switching the 4:30p class time to an “Open Gym” hour. Come in, work on your weakness and ask the coaches for pointers.  For anyone who still wants to do the daily WOD at 4:30, you can do that too (we will coach you through it)!
Also a reminder that on MARCH 23rd we are doing another CrossFit 101 class. If you have any friends that are interested, tell them it is part of our free one week trial!




1 Cove Suicide Rest 30 Seconds  x 6
Score = Total Time




12 Wall Ball
9 Burpee
6 Hanging Power Cleans 
15 min AMRAP
(Fitness 14/10, 95/65)
(RX 20/14, 135/95) 
(Rx + 155/105)


The evening crew getting after that massive Chipper this week…

evening crew

Friday, March 13th, 2015

Tomorrow’s workout will be the CrossFit Open 15.3 workout.  We will update it later tonight when it is released (8:30 pm at games.crossfit.com)  The 7:30pm Friday Night Lights workout will be potluck this week so bring something you like to eat post-WOD!  We’ll have the beers covered!




RX/Coach Luke’s and Coach Chris’s WOD

14-minute AMRAP:

7 muscle ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 10-lb. ball to 9’


14-minute AMRAP:
50 wall balls
200 single-unders

M 20-lb. ball to 9’
F 10-lb. ball to 9’


14-minute AMRAP:
50 wall balls
100 single-unders

M 14-lb. ball to 9’
F 8-lb. ball to 9’

Draminski killing his chest-to-bars in 15.2. Get ready for 15.3!!!


Thursday, March 12th, 2015

 Those who accepted the challenge of Open workout 15.2 this past Friday got exposed to one of the most challenging movements in CrossFit, the overhead squat. It places a tremendous demands on our ability to stabalize our core while under load. Today we will once again attack the overhead squat but also work on a number of supporting drills/stretches. Here is a video from the master of mobility, Kelly Starret



Take 15 minutes to find a heavy weight with
1 Power Snatch + 2 Overhead Squats
*Between each set work OHS mobility*


15 Power Snatches
21 Box Jumps
2 Rounds
Fitness (95/65)
RX (115/75)
RX + (135/95)


The coaches gutting through 14.2


The coaches trying to get through 14.2

Wednesday, March 10th, 2015

We hope everyone is as excited as we are for Friday’s Open 15.3 workout at 7:30p.  It was a blast last week and we hope to see everyone (plus more) this week!  Invite friends your friends and relatives to cheer you on (and show them all this crazy stuff we love to do).  We’ll have some beer and food but we’d love to make it more ‘potluck’.  So feel free to bring your favorite post-WOD snacks.


Also a quick head’s up that on MARCH 23rd we are doing another CrossFit 101 class. If you have any friends that are interested it is part of our free one week trial!


OTMEM for 12 minutes
Even 5-8 Strict pull ups 
Odd 30 second plank hold


20 Cal Row
25 KB Swings
30 Jumping Lunges
AMRAP in 12 minutes
Score = Total Reps
Fitness 26/18
RX 35/26
RX+ 53/35


Coach Chris looks on as his baby mamma Lauren crushes 15.2.  Yep, that woman is PREGNANT!

So inspiring.  And congrats to both of them on the big news!

lauren overhead

Tuesday. March 9th, 2015

We often get the question of how we arrived at the name “CrossFit Cove”.  If you haven’t read our story on the website, here’s why…

“When you step into the Cove you are in a unique place where positivity, support and encouragement prevail. The very nature of our name “The Cove” connotes a protected enclave – that is, place you can go to that offers a respite from the pressures and judgments of the outside world. A place where you can just let loose. We believe in ‘play’ and ‘fun’ but believe equally in hard work and getting results. That’s why we call our kettlebells, rowers and ropes are our ‘toys’ and we love coming in each day to get to play hard with them.”

Simply put, the “Cove” fit our vision for this gym and community. We hope everyone feels comfortable in this space to be themselves, to push themselves physical, and gain all of the physical, mental, and social benefits this community has to offer!



 10 min to find a heavy load with 1 hanging power clean + 2 push press



60 Air Squats

40 Burpees

40 Push Press

40 Box Jumps

40 Hanging Power Cleans

60 Sit Ups

-For Time-

Fitness: 95/65 (20/18)

RX: 105/70 (24/20)

RX+: 115/75 (24/20)

20 Min Cap


Back squat love!


Monday, March 9th 2015

Monday we will continue to work on the Back Squat but using a lighter load.  We really want to focus on perfecting the movement! 



Back Squat 5/5/5/5/5
(50-60% of 1 RM)
**If you do not know 1 RM then make it something light.  Go slow and move through the full range of motion.  We re-test 1 rep max next Monday!
Between each set open hips on a box for 30 seconds


15 Deadlifts
75 Double Unders
3 Rounds
-For Time-
15 min Cap
Fitness (135/95) 150 Singles
RX 225/155
RX+ 255/165


If you haven’t tested your 15.2 or want a re-do remember scores need to be in by 8P Monday EST.

Only THEN can you pop the vino …

sara wine

Sunday, March 8th, 2015


9 PM to Noon
Did you miss a workout this week you would like to try?
Did you want to work on some mobility and foam roll?
Did you miss the CrossFit Open workout on Friday night?
Come to open gym and get it in!


Chris pushing hard through overhead squats in 15.2…


The calm before the storm…


Saturday, March 7th, 2015

For today’s “STRENGTH WOD” we will be doing an EMOM which stands for “Every Minute On the Minute”.  For this particular workout you will do 2 Clean and Jerks at the start of every minute. Once you have completed your two C&J’s you can rest for the remaining time until the top of the next minute. We will repeat this cycle for a total of 8 minutes. These are great for training strength but also technique.


If yesterday’s CrossFit Open workout (and post party) wore you out and you really wanted to do today’s WOD (it’s kind of awesome) remember you can come in and make it up when we have open gym on Sunday from 9a to 12noon.


2 Clean and Jerk 
EMOM for 8 minutes


50 Double Unders 
10 Power Cleans 
2 Rounds 
Rest 3 Minutes 
50 Double unders 
10 Shoulder To Overhead 
2 rounds 


Fitness 100 Singles 95/65
RX 135/95
RX+ 155/105
15 Min Cap


Welcome our two newest members, Phil and Martine!


 Martine and Phil