Announcements

Customization Summer Send-Off! September 19th we will be having a group dinner at Agave and Rye then walking to the gym for a Customization party. Bring your own item and supplies to decorate. We will have a contest, judges and lots of fun prizes.

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

AMRAP 4

8 Barbell RDLs

16 Mountain Climbers

8 Calories on Machine of Choice

Get Fit

Min 27 – 50

5 Rounds for Max Calories (Calories)

AMRAP x 3

10 Deadlifts #225/135

15 T2B

Max Calories on Machine of Choice

2:00 Rest

Rx+: #275/185
Deadlifts should be heavy but unbroken for at least the first 3 rounds. TTB can be broken into little sets from the start – fast 5s being a favorite strategy of mine. The Calories will be a choose your own adventure today – the correct answer is to choose the machine you enjoy the least!