Exciting Updates to Our Programming!
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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New 9 AM Hyrox Class
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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THE CROSSFIT OPEN IS COMMING TO THE COVE!
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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2025 Q1 GOAL BOARD
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:
- 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. - 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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