Yep, Bring a Friend Fridays is back!  As you know, this summer we are holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first one was a smashing success and we can’t wait to see what this Friday brings.

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.  Two more “Bring a Friend Fridays” left!

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!




15 minutes to establish a heavy complex of-

1 Squat Clean + 2 Front Squat + 1 Squat Clean


* it MUST be unbroken




21-15-9 reps of-

Front Squats



Time Cap: 13 min


Fx: 115/75, J-hook row

P: 155/105

O: 195/135, C2B


Coach’s Tip:  ALL legs again with a little pulling.  For the metcon, the Front Squats should maybe be broken into 2-3 sets (but no more).  Pullups should be larger sets.


Two of Josh’s great loves.  Beer and fitness.  And Saturday he got to combine them both.

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