February 16th, 2024
Strength
20 Min to Establish a 1 RM x Power Clean
“Joker”
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)
Time Cap: 10 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155
Strength
20 Min to Establish a 1 RM x Power Clean
“Joker”
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)
Time Cap: 10 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155
After basking from the glow of the Clash at the Cove in-house competition, we have another CrossFit competition to put on your radar. This isn’t just any competition confined to our gym; it’s a worldwide event that brings together the entire CrossFit community. Last year, over 320,000 participants worldwide officially signed up for the CrossFit Open, and this year promises to be just as electrifying.
While technically it’s a competition, serving as a qualifier for the CrossFit Games, for most of us, it’s a journey of self-discovery. What may seem impossible at first often becomes achievable through dedication and effort. But beyond the competition, it’s about the camaraderie and support that defines the essence of our community.
Anyone who has experienced the Open at the Cove can attest to the magical atmosphere it creates. The cheers, celebrations, and shared sense of accomplishment remind us why we’re passionate about CrossFit. And let’s not forget about the post-workout shenanigans that are bound to happen – so clear your Friday nights on the calendar!
For newcomers, here’s how it works: CrossFit releases the weekly workout every Thursday afternoon, and we tackle it as the daily WOD every Friday at the Cove. Even if you choose not to officially register, you’ll still have the opportunity to participate in the Open workouts alongside us. There’s an option suitable for everyone, regardless of fitness level.
By registering for the Open, you not only commit to testing your limits but also contribute to the larger CrossFit community. The $20 registration fee goes directly to CrossFit, adding an extra layer of accountability and a sense of being part of something monumental.
Don’t miss out on this incredible opportunity – sign up now and join us for the CrossFit Open! THe first workout starts on February 29th!
Just click “register now” to secure your spot in this epic event.

“Uneasy”
3 Rounds For Time:
30-20-10 Front Squats
600 Meter Run
90 DU (120 SU)
Time Cap: 30 Minutes
FX: 75/55; 95/65; 115/85
RX: 75/55; 95/65; 135/95
RX+: 95/65; 135/95; 185/125
20 Min to Establish a 1 RM 1 x Bench Press
“3-2 Zone”
AMRAP 3:
20 Burpee Pull-ups
Max Single Dumbbell Clean & Jerks
Rest 2 Minutes
AMRAP 3:
20 Single Dumbbell Clean & Jerks
Max Burpee Pull-ups
FX: 35/25
RX: 50/35
RX+: 70/50
Score Time
4 Rounds for Time:
500M Row
100 Double Unders
20 Weighted Box Step Ups
20 Shuttle Runs (25ft Down & Back=1 Rep)
-Rest 3:00 Between Rounds-
Time Cap: 35 Minutes
Fx: 35/25, 20/18
Rx: 50/35, 24/20
RX+: Pistols
Overhead Squat
20 Minutes to Establish a 1RM Overhead Squat
“Shadowbox”
AMRAP10
1 Power Snatch
1 Overhead Squat
10 Box Jumps
2 Power Snatches
2 Overhead Squats
10 Box Jumps
…
Add 1 Barbell Rep Each Round
FX: 75/55, 20/18
RX: 95/65, 24/20
RX+: 115/85, 24/20
Power Clean
On the 3:00 x 3 Sets: 2 Power Cleans
Start First Working Set at 82% & Build
“Optimus Power”
AMRAP 7:
Wallballs
On the Minute [Starting at 1:00]: 5 Power Cleans
FX: 115/85
RX: 135/95
RX+: 3 C&J (185/125)
“Wildcard”
2:00 On / 1:00 Off to Complete
100/80 Cal Bike
2000/1800 Meter Row
100 DB Snatches*
FX: 35/25
RX: 50/35
RX+: 250ft HS Walk (25’ft)
Time Cap: 38 Minutes
Bench Press
On the 3:00 x 3 Sets: 2 Bench Press
Start First Working Set at 82% & Build
“Hipster”
AMRAP 8:
20 Box Jumps
20 Thrusters
FX: 45/35; 20/18
RX: 75/55; 24/20
RX+: 95/65; 24/20
”Hold Your Horses”
Buy In: 120/90 Calorie Bike
4 Rounds:
12 Deadlifts
24 Toes To Bar
Cash Out: 1 Mile Run
Time Cap: 30 Minutes
FX: 185/125; Leg Raises
RX: 225/155
RX+: 275/185; ECHO