A SPECIAL OFFER FROM UNBOUND MUSCLE THERAPY
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Partner WOD
AMRAP10
*Partners switch every time one partner finishes 15/12 cal row
Other partner doing max power snatch
rest 2 min
AMRAP10
*Partners switch every time one partner finishes 15/12 cal row
Other partner doing max wall balls
Fx: 95/65, 14/10
P/O: 135/95, 20/14
Stimulus: Grunt/Capacity
We are excited to share some updates that will continue to improve your experiences here at the Cove. Most of you know this, but the meaning behind our logo is something we hold very precious. The Nautilus shell is the oldest creature known to survive in the earth’s oceans. It is a symbol of nature’s grace in growth, expansion, and renewal. It is also a symbol of order amidst chaos as reflected in its spiral precision. These are things that drive us and inspire us to do the things we do… and things we wish for each and every one of you!
This also means that we need to grow with you to meet your needs as they evolve over time. More of you work from home than every before. Or have hours different hours impacting when you can get here. Children’s schedules have changed. And as many of you told us in the last 18 months, getting here was one of the things that helped you feel ‘normal’ during such uncertain times. But as we ease into this ‘new normal’, we want to adapt WITH you. And need your help to make it all happen:
ALL-ACCESS COVE
Starting September 1st, we will become an “all-access” CrossFit gym! Classes will always be at the core of what we do and the schedule will not change, but you’ll be able to come to the gym any time on your own to do a workout, hit some accessory work or just hang out. Full monthly members will be able to use an app-enabled entry and come and go as they please. We will have some restricted overnight hours and will share MUCH more on other protocols and safety measures in the coming days and weeks, but we couldn’t be more excited!
BODY SCANS
We all know what we put in our bodies can dramatically affect our outputs are at the gym. Many of you are dialing in your nutrition and taking your health more seriously — and we love that. To support you in this, we will be giving each full member one quarterly body scan for FREE (four per year). We will be posting more on this soon as well, so stay tuned for details on how.
RATE INCREASES
Also starting September 1st we will be implementing at $10 rate increase (for primary members) with a $5 increase on other household members. There will be no rate increases for a third holdhold or any of our “founding members”.
As you know, the pandemic hit everyone hard — but especially business owners like us. COVID put a tremendous strain on the gym financially and only recently have we hit break-even. While we are confident we’ve turned the corner on a really challenging 18 months, a lot has changed since we’ve opened 7 years ago.
In addition to expenses overall rising with inflation, our rent is 50% higher than it was when we opened. And everything costs more now in a post-Covid world. Equipment. Cleaning supplies. Wages. The list goes on and on.
We stand behind our product, offering more classes than any other gym while remaining one of the most affordable CrossFit gyms in the area. And as stated above, with this price, we are also providing additional benefits including the quarterly InBody Scan and Open Gym Access.
We continue to invest in the gym, whether it be community events, equipment, coaching education, adding programs (like barbell club & kid’s programming) or improving our overall classes. We hope you agree this is a nominal increase that will allow us to make sure “the best hour of your day starts now” every time you walk in the door.
More to come on ALL of this, but thank you for your continued support and trust in us. If you have any questions, please email us at info@crossfitcove.com.
Brian and Marina

MetCon
800m Run
5 Wall Walks
15 KB Swings
25 Pushups
35/28 Calorie Row
25 Pushups
15 KB Swings
5 Wall Walks
800m Run
Time Cap: 24 min
Fx: 35/25
P: 53/35
O: 70/53
Stimulus: Grunt
MetCon
“Devil’s Couplet”
21-15-9
Thruster
Burpee Box Jumpovers
Time Cap: 10 min
Fx: 75/55, 20/18″
P/O: 95/65, 24/20″
Stimulus: Burner
Strength
Every 90 seconds for 8 rounds
2 Clusters (not unbroken)
*Build accordingly
MetCon
5 rounds
15 TTB
60 DU
__ Snatch (reps go 11-9-7-5-3)
Time Cap: 25 min
Fx: Hanging Leg Raise, 2:1 Singles
Snatches:
BB only
65/45
75/55
85/60
95/65
P: Snatches
75/55
95/65
115/75
135/95
165/115
O: Snatches
95/65
135/95
165/115
185/125
205/135
Stimulus: Figure Skater
MetCon
20 rounds
1 Clean and Jerk
2 Bar Facing Burpees
3 Box Jumps
Time Cap: 25 min
Fx: 135/95, 20/18″
P: 185/125, 24/20″
O: 225/155, 30/24″
Stimulus: Grunt
MetCon
17.5
10 rounds
9 Thrusters
35 DU
Time Cap: 16 min
Fx: 75/55, 2:1 Singles
P/O: 95/65
Stimulus: Burner
Accessory
3 rounds
15 Glute Bridges
8 Bulgarian Split Squats (each leg)
1:00 Wall Sit
Partner WOD
“You Go I Go Rounds”
20 rounds (10 rounds each)
3 Power Snatch
6 Overhead Squat
9 Bar Facing Burpee
*Score is slowest time for a round for both athletes added together (yes that means you keep track of the time of each round)
Time Cap: 25 min
Fx: 75/55
P: 115/75
O: 135/95
Stimulus: Grunt/Burner
MetCon
Every 5 minutes for 25 minutes
20 Wall Balls
16 Front Rack Lunges
12 TTB
Remaining Time Max Box Jumps
*Score is total box jumps accumulated
Fx: 14/10, 75/55, 20/18″, Hanging Leg Raise
P/O: 20/14, 24/20
Stimulus: Capacity