LABOR DAY HOURS
We will have 2 classes on Labor Day. We will have a 9 AM and a 10:15 classes.
Ride the Wave: Cove’s New 8-Week Strength Cycle
Starting August 25th, we’re kicking off a new 8-week cycle built around one simple but powerful method: wave loading.
Wave loading means lifting in “waves.” You build up in weight — for example 3 reps at 70%, 2 at 80%, 1 at 85% — then reset slightly and climb again. Each wave trains your body and brain to handle heavy weight with more confidence, making the bar feel lighter the second time around.
Over the next eight weeks we’ll use this approach to get stronger in the squat, deadlift, and Olympic lifts, while also sharpening technique and building consistency. Sessions stay short, focused, and effective — under 20 minutes of work outside of warm-up — so you’ll get the most out of your training without burning out.
We’ll test lifts in Week 1, ride the waves through Weeks 2–6, sharpen things up in Week 7, and finish with a retest in Week 8 to see just how far you’ve come.
This cycle isn’t just about heavier numbers, it’s about building rhythm, confidence, and trust in your lifts. Get ready to ride the waves with us and finish stronger than ever.
Karlo pulling big weights
!
DATE CHANGE – The Cove End of Summer Party Now Friday
Summer’s ending, but we’re going out with a bang!
Join us Friday, September 5th at 6 PM for food, music, games, and great company.
We’ll celebrate surviving another sweaty, WOD-filled summer, kick off the school year, and hang out with our favorite gym crew.
This is our chance to:
- Celebrate surviving another hot, sweaty, WOD-filled summer.
- Kick off the new school year before life gets busier.
- Hang out with your favorite gym crew.
What to expect
- Delicious food & drinks (no macros required).
- Great music from Coach Courteney.
- Games to spark your competitive streak – bragging rights included.
- Plenty of laughs, stories, and maybe a few questionable summer PR tales.
Event Details
- Date: Friday, September 5th
- Time: 6 PM until… probably before the 10 PM news. There will be evening classes this day.
- Location: The CrossFit Cove
Open to all members, friends, and family. Come ready to eat, laugh, and have fun—no burpees required!
!