Ever want to try paddle boarding but haven’t had the chance?  Or are you experienced and think you can rock some burpees on the board?  Either way, this is a CAN’T MISS TRIP!  The amazing Katie F. will be leading us on a paddle boarding adventure on Saturday, July 13th 2019 from 3:30pm – 5pm.  She will lead a social paddle and then do some fun challenges and play time on the boards! The cost is $40 (board rental included) or $30 if you bring your own.  Sign up HERE!

We will launch from Anchor Bay East Marina in Dundalk.  We’ll hit the quiet waters of Bear Creek down several beautiful coves (of course) then stop for a little playtime on the boards.  The marina is located right by Hard Yacht Cafe, so maybe there will be a little time for a post-paddle refreshment after!


It’s Bring a Friend Friday!  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 today 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.  After this, we only have one more “Bring a Friend Fridays” left!

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!


“Me, my friend, and our ball”

AMRAP in 24 minutes:

40 Wall Balls

30 Burpees over the Ball

200m run (both people run while one partner has to carry a ball)

Fx: 14/10

P/O: 20/14

Coach’s Tip:  BYOB- Bring Your Own Buddy.  Another installment of our Grill & Chill Friday events so bring all the friends you want, workout, and hang out after.

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