Yep, Bring a Friend Fridays are back!  For THREE Fridays this summer we will be holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side)!

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  So, three Fridays this month we will be doing “Bring a Friend Friday”!

Friday, June 21st: 5:30pm class

Friday, July 12th: 5:30pm class

Friday, August 16th: 5:30pm class

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!




Every 90 sec for 8 rounds-

1 Squat Clean + 1 Hang Squat Clean





For time:

21-15-9 reps of-

Front Squat

Burpee Box Jumps


Time Cap: 10 min


Fx: 95/65, 18/12″

P/O: 135/95, 24/20″


Coach’s Tip:  Great skill and strength work for Squat Cleans.  Focus should be on connecting the transition of the Clean with the Squat.  For the metcon, the Front Squats should be done in BIG sets (10+).


No one likes Fridays or grilling or chilling more than these three!

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