CrossFit Cove

At the Cove, we believe that top-notch programming is the foundation of an exceptional class experience. It provides structure, progression, and a clear path to improving strength, stamina, and overall fitness. For the past two and a half years, we’ve followed CompTrain’s programming, and it has served us incredibly well—helping our community achieve impressive gains in both strength and conditioning, with our lowest injury rate thus far. We’re grateful for everything CompTrain has provided, but like anything, there’s always room for improvement.

After a decade of refining our approach at the Cove, we know that variation is a key to continued growth. Over the years, we’ve worked with different programming styles, each bringing unique strengths. One of our biggest takeaways is that sticking with a single system for too long can create biases in the programming. So to keep evolving and ensuring the best possible experience for our members, we believe it’s time for a programming shift.

After carefully evaluating multiple options, we’re excited to announce that, starting next week, we’ll be transitioning to Mayhem Programming. Mayhem has been a leader in affiliate programming for years, and their philosophy aligns closely with what we’ve been doing—while offering a fresh take. You can expect the same emphasis on dedicated strength work, which is essential for building long-term fitness. But you’ll also see more structured bodyweight exercises, skill development, and an even broader variety of movements. This also means greater variation in time domains, movement patterns, and loading strategies—keeping workouts engaging and focused on individual and collective progress.

As always, we will continue to tailor the programming to our community’s needs, Coach Carlos, Coach John, and Coach Brian will be reviewing workouts weekly and making adjustments as needed. We understand that change can feel uncertain, but we see this as an exciting opportunity for all of us to grow together.
Get ready for fresh challenges, new progressions, and continued gains!

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We’re excited to announce a new addition to our class schedule! To better support our growing community of endurance athletes, we’re replacing the 9 AM CrossFit class with a Hyrox class.

This class follows the same principles as our regular CrossFit workouts but with a greater focus on Hyrox-specific movements and endurance training.

What is Hyrox?

Hyrox is an indoor fitness race that blends functional training with endurance. It’s designed for all fitness levels, from beginners to elite competitors. The competition includes a mix of bodyweight and resistance exercises, such as burpees, sled pushes, and kettlebell carries—making it the perfect challenge for anyone looking to push their limits.

Why the Change?

Several of our Cove athletes are gearing up for Hyrox competitions, and we want to provide a dedicated space to train for the event. While CrossFit builds a strong foundation in strength, speed, power, and endurance, this class will allow us to refine movements specific to Hyrox.

What to Expect in a Hyrox Class

SkiErg & Rowing – Develop power endurance
Sled Pushes & Pulls – Build strength and stamina
Burpee Broad Jumps & Lunges – Enhance functional conditioning

Running Intervals – Improve aerobic capacity
Farmer Carries – Strengthen grip and core stability

Who Should Join?

This class isn’t just for Hyrox athletes! Whether you’re training for a competition or just looking for a different type of endurance challenge, this is for you.

We still have our regular CrossFit classes at 10:15 AM and 11:30 AM, but if you’re ready to mix things up, join us this week for the first Hyrox class at 9 AM!

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