STRENGTH – Clean and Jerk Complex
4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80% of C&J)
-complete a set every 2:00
He Man
(RX)
15:00 AMRAP
12-10-8-6-4
Back Rack Walking Lunge (155/105)
Box Jump Overs (30/24)
-into-
Max Distance Ski (Or Row)
FX: 115/75,24/20
STRENGTH – Front Squats
5 sets
3 Front Squat @85%
“The Ginger”
22:00 AMRAP
500m Row
7 Thrusters (155/105)
20 Pull Ups
(KG conv: 70/47.5 Thrusters)
This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.
Abbate
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
Most people join a gym with a common goal—to change what their body can do or how it looks. Whether it’s gaining muscle, losing fat, or just feeling stronger, we see that every day at the Cove. But what we also see, and what we cherish most, is that people find so much more—a supportive community and friendships that extend far beyond the one-hour class.
Today, we’re spotlighting five strong, powerful, and inspiring women who came to the Cove for fitness—and found each other.
Laura, Emnet, Ruth, Marylyn, and Janessa all started their journeys separately (although Ruth and Emnet were longtime friends before joining). They came from different fitness backgrounds but were united by a desire to try something new. And CrossFit at the Cove offered just that.
Laura shared, “I wanted something different. I had always been active and went to the gym regularly, but I wasn’t seeing the changes I hoped for. I needed something that would challenge me in a new way.”
For Ruth and Emnet, joining the Cove was a chance to reconnect after Ruth moved back to Maryland—something they could do together.
For Maryln, she also had a long history of weight training but some friends encourage her to give it a try and she noticed all the result they were getting.
Janessa said, “I joined the Cove because I needed to prioritize self-care. It was something just for me.”
Each of these women had a busy schedule, attending classes at all hours—from early mornings at 5:45 AM to late evenings. They bumped into each other at different times, slowly forming individual connections.
But everything changed at the 11:30 AM Saturday class—when they all started working out together. That’s when a true friendship was born. The workout was tough, but what came afterward—laughing, talking, and sharing life—was even more important. One Saturday, they made plans to head to Manor Hill Tavern after class, and from there, the real magic began.
Phone numbers were exchanged. A group chat was created and was given the title of “The Power Snatches”. And what started as a fitness friendship turned into a lifeline of support, motivation, and sisterhood. They dubbed it their “Winter Survival Kit,” helping each other navigate not only workouts but life itself.
As Janessa puts it:
“Everyone has busy lives. There are days where energy or motivation is low, but it’s so much easier when you’re surrounded by supportive people. We’ve shared recipes, podcasts, encouraging words—and sometimes just a good laugh.”
Their connection goes beyond emotional support. They help each other physically too—practicing strict pull-ups, stretching together, or simply staying after class to catch up.
Emnet explained:
“Usually, whoever hits the early class texts a photo or shares how the workout went to fire up the rest of us. Someone always asks, ‘Which class are you making today?’ It keeps us all accountable—not just to ourselves, but to each other.”
Marlyn had glowing words for her new friends:
“We encourage each other during the workouts, to keep going, to add more weights and at a personal level with work life balance and personal/family related things. Such a great group of positive, professional and strong minded women that I’m so grateful to have met through CF and make each other’s life a little brighter.”
These women embody everything we believe in at the Cove. They show up with smiles, uplifting energy, and a contagious joy that makes our community stronger. We’re beyond grateful to have them as part of the Cove family.
!
HANDSTAND WALK PRACTICE
EMOM 10
Max effort does not mean unbroken. Multiple sets can be performed in each 30 second block.
Level 1:
Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position.
Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg)
Level 2:
Even minute: 30 seconds max effort handstand walk
Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg)
Level 3:
Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape]
Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg)
KC PACKERS
Freedom (RX’d)
Teams of 2
3 Rounds:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the
machine must stop and wait until their partner is holding the plank again.
Time Cap: 22 Minutes
BROOKLYN ROBINS
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)
FX: 60 Single Unders
STRENGTH – Shock Method
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-
Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.
STRENGTH – DEADLIFT
4 sets
2 Deadlift @88% + 4 Bounding Jumps
-complete 1 set every 2:00
LOUISVILLE COLONELS
For Time:
25 Burpee Over Rower
500/400 m Row
25 Burpee Over Rower
FX: 400/325, 20 Burpees
Time Cap: 10 Minutes
STRENGTH – Snatch Complex
4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
-complete 1 set every 1:30
The Dudes
5 Rounds
18/14 Calorie Air Bike
15 GHDs
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)
FX: 25 Sit Ups, 35/25 DB, 20/18 box
MAYHEM FOR WATER
Teams of 2
15:00 AMRAP
800m Row (split)
(Partner holds Farmer Hold with 70/50s)
25 Synchro Burpees over Rower
Mayhem for Water is a donation workout in support of bringing clean and living water to Ethiopia. If you’d like to learn more or make a donation towards this incredible cause, please visit classy.org/event/ mayhem-for-water-2025/e693957.
FX: 53/35
Mayhem Mini Pump – Core
12 Strict Hanging Leg Raise
-rest 30 seconds-
30 KB Front Rack Marches (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes
Strength – Clean and Jerk
Take 15 Minute to Find a Heavy 1 RM Clean and Jerk
CHICAGO SLICE
(RX+)
For Time:
100 Double Unders
50 Chest to Bar
50 Goblet Squats (53/35)
50 Kettlebell Swings (53/35)
100 Double Unders
Time Cap: 15 minutes
RX: Pull Ups
FX: 35/25, single unders
