Friday, March 20th 2015 - Crossfitcove

Friday, March 20th 2015



We often comment how amazed we are at the growth and progression of this community as well as all of you as individual athletes.  We thought it might be fitting to explain a bit more about what drives us and why it is so exciting to see. Part of this story is actually found in our logo, with a spiral (heavily influenced by the Nautilus Shell) at the center.

The Nautilus Shell has long been a symbol of life, internal harmony and represents the perfection of nature. Its spiral structure displays perfect mathematical proportion and appears throughout nature in myriad forms such as spiral galaxies, the cochlea of the human ear, and in the arrangement of petals and leaves among plants and herbs. Ancients believed that energy, both physical and spiritual, flowed in a spiral form.


The nautilus has remained relatively unchanged form for 450 million years, growing into increasingly larger chambers throughout its life cycle symbolizing protection, expansion, and renewal.Those who have long studied it believes it inspires us toward increased awareness of the innate healing potential pervading all life, and to embrace concepts of balance, health, and well-being in the world in which we live.


The powerful combination of the spiral and nautilus shell acts as the identifiable symbol for Crossfit Cove. It reflects the energy, balance and protective community we want to create for our athletes at the Cove.  But it also beautifully demonstrates the individual’s focus on personal growth, sound health and human progression so core to our mission.



 20 Minutes to Find a Heavy Clean and Push Press

(not scored)


    RX Workout

8 minutes of

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled Workout


8 Minutes

10 push press

10 cleans

Men push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.

AMRAP – Reps

Fitness Workout

8 Minutes

10 push press

10 cleans


Men push press 75 lb. and clean

Women push press 55 lb. and
clean 65 lb.

AMRAP – Reps




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