Announcements

Handstand and Handstand Walk Clinic

November 22nd @ 10:30 AM. All levels welcome. Reserve a spot TODAY! Limited spots!

**Free InBody Testing**

Don’t wait til 2026 to start fitness push. Free InBody scan Starting Wednesday til Monday. Text Johnny for more Info. Schedule on Link Below.InBody Scheduling – CrossFit Covalence

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

10/7 Calorie Bike (Increasing pace every round)

10/leg Knee Over Toe Split Squats*

25′ Farmer Carry (light weight)

*Split Squat stance and lead with the knee over the toe while keeping heel on floor as best as you’re able

Then

Go over different variations of Pistol Squat

Progressions

Get Fit

Min 20 – 32

EMOM x 12 (AMRAP – Reps)

Min 1: 15/12 Calorie Bike

Min 2: 20 Alternating Pistol Squats

Min 3: Max S-DB Box Step Overs 24/20” w/ #50/35

Min 4: Rest
Hit the gas as hard as you want on this piece, just

some lower body conditioning nothing too taxing!

The EMOM format is a great way to work on the skill of the Pistol Squat, choose a variation that will allow you to move smoothly through the reps without a lot of stumbling. The Band assist would be a great option today, otherwise you can do a Goblet Reverse Lunge. On any movement, cap yourself at :50 of the minute to allow for a couple deep breaths and transition time. In class, feel free to share equipment and rotate through different stations with partner(s).

Get Strong

Min 42 – 56

Box Squats (E2MOM x 7 – 3 Box Front Squats
2 Second Pause on Box)

Start at a moderate load for 3 then build weight

across the 7 sets. Box height for most of you should be about 20″ or less. Looking for a parallel or just below parallel end point.

Stay braced through the midline during the pause on the box and drive through the feet to stand back up.

It’s good to always play with different Squat

variations – it may help you find sticking points you can bring to work through.