Invest in Your Health—Tax-Free! CrossFit Cove Now Eligible for HSA/FSA

We all know that our country is facing a serious health challenge—and here at CrossFit Cove, we’re proud to be part of the solution. Our mission has always been simple: to help our Howard County community get stronger, healthier, and live life to the fullest. Whether it’s through consistent movement, a supportive community, or helping you push past your limits, we’re here to help you grow.

And now, we’ve got some great news to share: the government is recognizing the important role CrossFit gyms like ours play in improving public health. That means your Cove membership can now be paid for using pre-tax dollars through your HSA or FSA—saving you an average of 30%!

We’ve partnered with TrueMed to make the process super easy. Here’s how it works:

1. Fill out a short survey from TrueMed. A licensed practitioner will review it for just $30.
2. If eligible, they’ll provide a Letter of Medical Necessity (just like a doctor’s note) that’s valid for 12 months.
3. TrueMed will send everything you need to get reimbursed by your HSA/FSA provider.

That’s it!

Your health is one of the best investments you can make—and now, it’s even more affordable to make that investment with us.

Have questions? We’re here to help! Just shoot us an email at brian@crossfitcove.com and we’ll walk you through it..

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Cooper and the March Committed Club

Shout out to Cooper, for being the winner of the March Committed Club. Cooper has only been a member for a short while (just 3 months) and has been a model of consistency, making it to 16 classes this past month.

Being new can be scary and there is so much to learn, but Cooper has been a mainstay of the evening class and his consistency is paying off as he is getting so much stronger and capable as an athlete

What is the Committed Club?
It’s our way of recognizing athletes who prioritize consistency. Make it to 14 classes in the month (that’s around 3-5 times a week), and you’re in. That kind of consistency is what transforms good intentions into real results — and it’s what keeps our community strong.

Why It Matters
Progress doesn’t happen by accident. It happens when you keep showing up. The Committed Club is proof that steady effort leads to serious growth (have you signed the goal board yet?).

Bonus: Win Just for Being Consistent
As always, we’re throwing in a little extra motivation — each month, we randomly pick one Committed Club member to win a prize.  

Congratulations not just to Cooper but all the members of the committed club (36 this past month).

There is something special happening at the Cove and it’s about that community and commitment that is bringing us together to support one another.

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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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