Wes K. (now officially known as “The Commish”) has decided to head up a CrossFit Cove Fantasy Football League. We have 8 teams signed up so far and we could use four more teams if anyone is interested. For a little extra spice for this league, each week the team that has the least number of points that owner owes a penalty of 50 burpees. If you are interested in signing up email us




As you know, this summer we have been 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 two were smashing successes and we can’t wait for the third THIS FRIDAY!

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.  And this is the only “Bring a Friend Fridays” left (for the summer, that is)!

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!



The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!





5 sets of 3 (12 min to build up)


Must be unbroken, can be power or squat. First working set should be ~55% of 1RM

You can also mix and match (aka 2 power + 1 squat, 1 power + 2 squat, etc.)




4 rounds-

25 Wall Ball

15 Power Clean

5 Bar MU


Time Cap: 15 min


Fx: 1 Ring Row + 1 Dip (any type) = 1 Bar MU, 75/55, 14/10#

P/O: 95/65, 20/14


Coach’s Tip: Light weight Power Cleans during the metcon so don’t get sloppy with form.  Wall Balls and Power Cleans should be done in 1-2 sets each.

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