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This weekend, several of our amazing CrossFit Cove athletes are stepping outside the box and taking on the Hyrox challenge—and we couldn’t be more excited for them!

Hyrox is a global fitness race that combines endurance and functional fitness in one intense competition. Athletes complete 8 rounds of 1km runs, each followed by a functional workout station like sled pushes, burpee broad jumps, rowing, and more. It’s a true test of strength, stamina, and mental toughness!

These guys have been putting in the work of the past couple of months and we’re confident they’ll crush it on race day.

Good luck, Cove crew! We’re so proud of you and can’t wait to hear about your incredible performances. Go out there and show them what Cove strong looks like!

If you’re competing this weekend, be sure to tag us in your post-race photos—we want to celebrate with you!

This weekend, we have a big group of Cove athletes are stepping outside the box and taking on the Hyrox challenge—and we couldn’t be more excited for them!

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We are about 1 month into our programming with Mayhem Affiliates and we are excited to start our first strength cycle with them. We will be focusing on three movements each week for the next 10 weeks.

To begin each week (Monday or Tuesday), we will be in our 20-Rep Back Squat program.  The 20-rep back squat program is designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell.

You will be shocked how effective this program can be in develop a base of strength while at the same time work on refining our squat technique.

Middle of the week, we will do doing an Olympic lift, alternating between Clean and Jerks and Snatches. We will be utilizing complexes to help build strength and refine techniques.

To close out the week, we will be looking at max rep bench press work.  : The Max-rep bench press program aims to build upper body strength, muscle hypertrophy, and pressing endurance.

 Athlete swill perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once athletes complete their max lift, they will rest 1:00, drop the weight by 50% and complete a “burn out set” of max unbroken reps. You can get a lot done with this in a short period of time, developing power and muscular endurance..

For week one, we are going to work off of a starting percentage of between 50% to 60% and each week we will add between 5 to 10 pounds.

This chart might help you select the correct loading.

BACK SQUAT AND BENCH PRESS 1 REP MAX

<= 120 pounds            start at 60% and increase by 5 pounds every other week (or 2.5 every wk)

125-185 pounds          start at 50% and increase by 5 pounds every week

190-255 pounds          start at 60% and increase by 5 pounds every week

260-360 pounds          start at 50% and increase by 10 pounds every week

>= 365 pounds            start at 50% and increase by 15 pounds every week

This is an exciting cycle that will serve as an amazing foundation for a year of GAINS!

Erin keeping an eye on Keith!

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February Committed Club: 36 Members Crushing It!

We’re continuing the year with incredible momentum as 36 Cove members made it into the Committed Club for February! That’s an amazing jump from last month, and we’re so excited to see this number grow!

The goal of the Committed Club is to encourage consistent class attendance at the Cove. While some gyms hope you don’t show up (seriously, that’s a thing), we’re the opposite. We LOVE seeing you walk through those doors because we’re genuinely invested in your health, progress, and success. Our goal board is filling up fast, and it’s inspiring to see so many of you taking charge of your fitness journeys.

What Does It Take to Join the Committed Club?
It’s simple — just attend 14 classes per month (that’s about 3 to 5 classes a week). As we’ve seen time and time again, success at the Cove comes from showing up. With 36 names on the board in February, we’re hoping to see even more of you join the club in March!

Bonus Perk: Win a Prize!
As always, we love to reward consistency! Each month, we randomly select one Committed Club member for a special prize. It could be you next time, so keep showing up and crushing those goals! Let’s keep the momentum going strong — see you at the Cove!

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Friday marks the grand finale of the 2025 CrossFit Open, and we’re wrapping it up in style! After crushing the final workout, we’ll transition into The Recovery Games—a night of fun, friendly competition, and celebration.

It’s time to switch gears and enjoy some classic lawn games—indoors! Get ready for Ping Pong, Kan Jam, Cornhole, Spikeball and other fun games, plus plenty of food and drinks to keep the energy high and the recovery going.

The Open is more than just personal achievement—it’s about the strength of our community. This is your moment to relax, share stories, and take time to connect.

No matter if you dominated every Open workout or simply showed up and gave it your all, The Recovery Games is fun time for all. Join us at 7 PM on Friday night, right after the 5:45 PM class, and let’s celebrate a job well done!

Isn’t AI Great

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The CrossFit Open and the Cove Party was a blast and we have some more things to look forward to this weekend.

First, Friday we have the 25.2. Week one’s workout was a great and  super demanding test and we can only imagine what is store next.  The Open workout will be the workout for all classes at day and to celebrate, we are going to look to do a little Cove meet up at Pub Dog at 7:30 PM.

This weekend, the gym is going to be closed as we help the Level I seminar. The Cove is lucky enough to be selected as a host site for the L1 seminar and is a tremendous resource for us to continue to improve our staff.

We will not have classes this weekend BUT our very own Jonathon Wilson will be leading a running class this weekend at Patuxent Branch Trail  (parking lot near the bridge off of Guilford Rd – 9188 Old Guilford Rd, Columbia, MD 21046) at 9 AM.  

Jonathon is a certified RRCA Certified Level I Adult Distance Running Coach. He will be leading a warm up and a series of running drills to help get the most not only of the workout but to further improve our ability to run well and injury free(running is a skill!). Coach Jonathon will be providing 1, 2 , and 3 mile options for the workout.

As the weather is getting warmer, we are going to seeing more and more running workouts and this is a great way to get prepped for that (and of course the upcoming Hyrox event!)

For those that are looking for Open Gym access, the gym is available by 7 PM on Saturday and 4:30 PM on Sunday.

Coach Jonathon and Lana!

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To recognize the last week of Black History Month, we honor the legacy of Army Spc. Hilda Clayton with a Hero WOD dedicated to her sacrifice.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

Amongst Ortiz-Clayton’s military awards and decorations

  National Defense Service Medal

  Global War on Terrorism Service ribbon

  Army Service Ribbon

  Meritorious Unit Commendation ribbon

She is survived by her husband, Chase Clayton.

This workout is in honor of Hildy, who has sacrificed her life in the service of others. We keep her memory alive and recognize her contributions.

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We are off to a great start to the New Year, as we have 32 Cove members who have made it to the committed club. That is amazing and we are looking to grow it!

The goal of the committed club is to encourage class attendance at the Cove. While some gyms hope that people don’t come to the gym, we revel in it. we’re thrilled to see you show up because we’re genuinely invested in your health and success. Our goal board is already packed, and we’re seeing so many people take charge of their fitness journeys.

To become a member of the Committed Club, we just ask that you attend 14 classes a month, which it between 3 to 5 classes. We know from all your years at the Cove, that success is found in showing up. we are hoping we might add a couple more names to the committed club for the month of February.

Finally, we like to give a special prize to one random member of the committed club each month at the start of our classes at the white board, who knows, it might be you.

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We hope everyone has been enjoying the programming changes thus far! As we mentioned, we will always making adjustments along the way to make the workouts align specifically to the Cove’s goals and values. This is not only to increase our athleticism, but to find ways further connect us all as a community.

As you all know, it is Black History Month and we will be celebrating by adding Hero WODs that shine a light on the black lives lost in the line of service. Tomorrow you will see “Randy” (75 snatches for time), which is a workout honoring Randy Simmons, aged 51, was an esteemed 27-year veteran of the Los Angeles Police Department (LAPD) and a member of their elite SWAT team. His dedication to maintaining peace and order within his community was unwavering. Tragically, Randy lost his life in the line of duty, serving and protecting the citizens of Los Angeles. The Randy CrossFit Hero Workout serves as a tribute to his memory and his dedication to public service.

The Randy CrossFit Hero Workout is more than just a physical challenge; it’s a tribute to the dedication and sacrifice of heroes like Randy Simmons. As you tackle this demanding workout, remember the hero it honors and find inspiration in his legacy of service and bravery.

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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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