CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 12 Lateral Bar Hops 8 Muscle Snatch w/ Empty BB Get Fit Min 20 – 55 35:00 Running Clock (Time) 3 Rounds 10 Box Jumps 24/20″ 12 Power Snatch #95/65 2:00 Rest 3 Rounds 10 Box Jumps 24/20″ 9 Power...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic: 2 Shuttle Runs 50′ Lunge Steps w/ Twist 2 Shuttle Runs 50′ Spiderman w/ Twist 2 Shuttle Runs 50′ Burpee Broad Jumps Get Fit Min 16 – 32 For Time (Time) 800m Run 60 Burpees to 6″ target 800m Run 16 Min CapYou should...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Slow on Machine of Choice or Shuttles then 3 Slow Rounds of “Cindy Get Fit Min 20 – 40 Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis...Read More

CrossFit Covalence – CrossFit Air Runner Day!!! This is normally a rest day but if anyone is feeling like some extra work I will be posting workouts that come from my IG page… @AFewPercentBetter Aaaaaand will be tailoring them to use that fancy new toy the gym just got (Thanks Johnny!)…the Air Runner. Enjoy… 10...Read More

Announcements Farewell WOD for Josh H. who has been a member for over 11 years. He’s moving to Chicago so this Saturday(June 14th)at 10am we will be having a farewell workout. Come say goodbye and hangout for one of his last workouts at the gym before he moves. CrossFit Covalence – CrossFit Warm Up Min...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 22 – 52 E2MOM x 15 (Checkmark) Rd 1. 16 Reverse Deficit Lunges (8/side) Rd 2....Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 20 Walking Lunge Steps 10 S-Arm Ring Rows (5/arm) 5 Inchworms Get Fit Min 20 – 40 2025 CrossFit Community Cup Workout #1 (AMRAP – Rounds and Reps) AMRAP x 20 15 Box Jump Overs 24/20” 10 DB Snatches #50/35 5 HSPUWorkout #1...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 10 A-Jumps to a plate 10 Up-Downs Get Fit Min 20 – 34 For Time (Time) 100 Wall Balls #20/14* *Every 2:00 until completion (inc 0:00) 10 Burpees (target) Time Cap: 14 minutes Rx+: 15 Burpees (target)You have 7 –...Read More

CrossFit Covalence – CrossFit Announcement This week we will be doing the CrossFit Community Cup! For more info: Overview of the Community Cup | CrossFit Games The class workouts for Monday, Wednesday, and Friday will be from the Community Cup workouts. This is a great way to test your fitness, just like The Open BUT...Read More