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!



Bring a Buddy Partner WOD

(Shared Reps)


AMRAP in 25 minutes:

30 Medball Squat Cleans

30 Box Jumps

30 TTB


*Every 5 minutes, partners must first complete 7 burpees (with high fives) before proceeding


Fx: Hanging Knee Raise or Hanging Leg Raise, Box Step Ups, 14/10#, 20/18″

P/O: 20/14, 24/20″


Coach’s Tip: The Med Ball Squat Cleans are way trickier than they sound.  They will tire the legs out so make sure you jump high enough on the Box Jumps.


Coach Maria teaching the virtues of a great “shrug”!

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