UPCOMING EVENTS! - Crossfitcove





Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:




On Saturday, October 6th we will be hosting our FOURTH ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

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 include grilling and potluck get together after the workouts are complete.

If you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. 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!

This year we are excited to mix things up and do a TEAM competition with MALE/FEMALE PAIRINGS!  


  • Sign up at the White Boards at the front of the gym by putting your name on the division in which you want to join 
  • We will assign you a partner in your same division (but opposite gender)
  • Teams will be two-person/mixed gender
  • Teams will be announced on September 24th, so you MUST sign up by the 20th!
  • 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)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to 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

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist


Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Chest to Bar Pull Ups

Double Unders

Toes 2 Bar

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




Take 12 minutes to find a heavy weight of the following complex:
1 Snatch Grip deadlift+ 1 Snatch from below the knee + 1 Snatch from above the knee + 2 Overhead Squats

**Fitness- 1 Power Snatch + 2 Hanging Snatches + 2 OHS


P/PP Mods:
12 minute EMOM

1: 8 snatch grip DLs, OH grip, no bar dropping

2: 10 PVC OH squats




Every 3 minutes for 15 minutes:

200 M Run

10 Hanging Power Snatch

Max Overhead Squats


Fitness: 75/55 (Hang Power clean/Front Squat)

Performance: 95/65

Open: 115/75

P/PP Mods:
-10 Cal Assault bike

-10 alternating DB hang snatch

-Overhead Squats from rack w light barbell or PVC pipe


Coach’s Tip: Lots of Snatch work today.  For the Strength portion, the Hang Snatches can be full or the power variation.  Focus should be on a flat back and great hip hinge.  The key to the Overhead Squats during the metcon is control.


If you haven’t met Travis yet, introduce yourself!  This former CFH’er is a great guy… and quite the beast… and we’re thrilled to have him!


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