Blog

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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Yes, the Open is technically a competition—it’s a qualifier for the CrossFit Games—but for most of us, it’s about so much more. It’s about discovering your own potential, breaking barriers, and realizing that what once seemed impossible might just be within reach.

More than anything, the Open embodies the spirit of community.

If you’ve never done the Open before, here’s how it works: Each Thursday night at 8 p.m. for three weeks, CrossFit HQ announces the workout for the week. On Fridays, that workout becomes the Cove’s daily WOD. Even if you don’t officially register for the Open, you’ll still be doing the workouts with the community on Fridays.

The Open workout will be for every class on Friday, but we do a special workout on Friday evenings for the 5:45 PM class. It is generally our largest class, so there are plenty of people to cheer and connect with. We also have a social outing after the Open with the exception of the first week, as our celebration will not be on Friday but the next day with the Cove Anniversary Party (more to come on that) .

Ask anyone who’s participated at the Cove—they’ll tell you the atmosphere is pure magic. The cheering, the energy, and the collective celebration make it an unforgettable experience. It’s the ultimate reminder of why we all commit to this crazy thing called CrossFit.

You can officially sign here. This registers you with CrossFit, which allows you to track your score within the worldwide competition. There is a $20 registration fee (it goes to CrossFit and not us) and is a small price for that extra feeling of accountability to be part of the Open. We also have an unofficial sign-up whiteboard at the Cove. If you decide you want to participate but aren’t ready to register officially, don’t sweat it, just sign up on the Cove whiteboard in the main gym.

With all that said,  just come work out, do your best, and enjoy your successes and those of your fellow Covies.

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As we settle into the New Year, it’s the perfect time to set goals. While many focus on year-long objectives, breaking them into smaller, manageable steps can make the journey more engaging and achievable. Long-term goals can feel daunting, but shorter milestones keep us connected to the process.

We have always had a quarterly goal board in the front of the main gym and we want to fill it up with names and goals. Writing your goal down here isn’t just an act of commitment to yourself—it’s also a way to share your intention with our supportive community.

When setting your goals, we encourage you to revisit our article on SMART goals (Specific, Measurable, Achievable, Realistic, Time-bound). In addition, here are two strategies to supercharge your progress this year:

1. Pair Outcome Goals with Process Goals
   Your outcome goal is the big achievement you’re aiming for—like getting your first pull-up. A process goal outlines the steps you’ll take to get there, such as working on pull-up progressions twice a week. Focusing on the process is what turns aspirations into accomplishments.
2. Take Immediate Action
   Momentum matters. After writing your goal on the board, take a small, actionable step toward it. For example, if your goal is a pull-up, start with a 30-second dead hang right then and there. Progress starts with that first step!

We are here to help. If you are looking for guidance on the steps to achieve those goals, just email us at info@crossfitcove.com. We are here to help and are so excited to see what growth we are going to see from you.

The goal board is filling up but there is still room for more!

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We are hearing tough news for the roads right now, so for now, we are closing the 5:45 and 7:00 AM class. We should be on for 9:30.

Check the Cove blog, private Facebook page, and Instagram page for updates.

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We want to thank everyone for participating and contributing to the Terry Steet Row Challenge, in which we donated $400 to the “Step Foundation” (they are the sponsors of the Chad X box step-up workout we did for Veterans Day) . 

The Step Foundation is dedicated to helping veterans deal with mental health issues, particularly suicide. This issue has a lot of meaning for us and we are so proud to support this organization and the people they serve.

We also wanted to highlight those athletes who completed the challenge during December, including Kim M, Fred, Caryn  C, Jimmy K, Fred L, Kristina P, Courtenay W, Ron S and family.

“TERRY WAS THE MAN!”

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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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