CrossFit Cove

As we step into 2025, we’re excited to introduce new initiatives at the Cove to help you achieve your fitness goals and enhance your overall health and well-being.

Of all the things we can do as a gym, the most important and impactful is simply showing up. Investing in yourself and connecting with others offers lasting benefits for your health and happiness.

One initiative we’re thrilled to bring back is the Committed Club! This program is designed to inspire our community to reach new heights together.

To join the Committed Club, we ask members to attend 14 classes per month. We know life can throw curveballs (hello, snow days!), but we encourage you to aim for 3 to 5 weekly classes, scaling your workout intensity as needed. If you can’t make it to the gym, consider completing the workout at home or trying one of our travel workouts—and don’t forget to log your effort by signing into the “At Home” class!

We had over 30 people make the Committed Club for December, which is amazing as we know how busy the holidays can be. To make things even more exciting, we’ll be offering monthly prizes to lucky members of the Committed Club. Last month, Tommy Im won a free massage session with Coach Carolyn! Check out the list of members who made the Committed Club in December—one of them will win this month’s special prize.

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As of 5 PM, the roads still are pretty dangerous and with more snow on the forecast, we are canceling the 5:45 and 7:00 AM classes.

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UPDATE: 5:45 AM and 7 AM CLASS CANCELED

With snow coming we ask a few things of you — first of all DRIVE CAREFULLY! Your safety inside AND outside the box is paramount!

Coach Beth is currently scheduled for the early AM classes but if the weather is too difficult, we may have to cancel them.

With that said, Open Gym, via your Kastle key card is always an option. If you don’t have a keycard, email us at info@crossfitcove.com and we can help you out.

Keep an eye on the Cove Blog and the Cove Private Facebook page, Cove the Club, for updates.

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Over the next 8 weeks, we are entering what CompTrain refers to as a “power-building cycle”, which plays nicely into preparing for the upcoming CrossFit Open.  It is going to offer a lot of variety in both rep schemes and movements. 

Each week we will have at least 3 strength pieces, featuring a lower-body push, a lower-body pull, and an upper-body push/pull.

Those weeks will differ not only in exercises but also in the rep scheme, as we will be alternating weeks of high rep training and lower rep training.

A Weeks | Hypertrophy Week 1 | 3×12 (55-65%) Week 3 | 3×10 (60-70%) Week 5 | 3×8 (65-75%) Week 7 | 3×6 (70-80%)

B Weeks | Strength & Power Week 2 | 3×5 (75-80%) Week 4 | 3×3 (80-85%) Week 6 | 3×2 (83-90%) Week 8 | 4×1 (85-92%+)

This is a protocol in known as contrast training. Pulling directly from Comptrain’s programming notes, here is how it discusses contrast training.

“Contrast training, a well-researched strategy, improves muscle power and strength simultaneously. Heavy resistance exercises with light explosive movements enhance neuromuscular drive, motor unit recruitment, and fast-twitch muscle fiber strength, increasing force production and absolute strength. The crucial rest period between movements activates the nervous system, optimizing the benefits of contrast training. Contrast training is an efficient method for improving power and performance”.

Each week we will see three to four different lifts at these different rep schemes. This type of variety in both movements, volume, and intensity is perfect in preparation for the upcoming CrossFit Open (more to come on the Open later this week).

Coach Lilly looking strong and so focused!

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