CrossFit Covalence – CrossFit Rest DayRead More

CrossFit Covalence – CrossFit Warm Up Min 0-12 5 Rounds :10 on / :20 off Bike (or other machine) “Sprint” then 5 Muscle Clean + Press 5 Power Clean + Push Press 5 Squat Clean + Jerk all with light weights Get Fit Min 22 – 52 SOLO (Weight) Every 2:30 x 12 10/8 Calories...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :20 on / :40 off Bike for Calories Increase efforts each round Complete 5-10 Kip Swings / Pull Ups during rest Get Fit Min 20 – 32 2025 Mayhem Classic Event 5 (Time) For Time 30/24 Calorie Echo Bike 30 Bar Muscle Ups 30/24 Calorie...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 20 – 50 Running Clock (3 Rounds for time) 0:00 – 10:00 800/750m Row then 3 Rounds 10...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then The 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 3....Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 3 Inchworms + Push Up 10 Alternating S-Leg V-Ups 10 Alternating Lunges then 20/16 Calorie Hard Row Get Fit Min 20 – 39 AMRAP x 3 (AMRAP – Reps) 8 Wall Walks 16 V-Ups 24 S-DB Lunges #50/35 Max Calorie Row 2:00 Rest...Read More

Announcements Holiday Hours on Monday(5/26) Memorial Day. 8:30 Class, 9:30 Class, 10:30 Open Gym CrossFit Covalence – CrossFit Memorial Day Enjoy the day Warm Up Min 0 – 12 400m Run then 15 Front Squats 15 Strict Press 50 Single or Double Unders 15 Thrusters (w/ empty bar) Metcon Min 20 – 35 For Time...Read More

CrossFit Covalence – CrossFit Rest DayRead More

CrossFit Covalence – CrossFit Warm Up For Quality 400m Run then 2 Rounds 10 Kip Swings / Pull Ups 10-15 Push-ups 15-20 Air Squats w/o vest Get Fit 15 – Finish Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor,...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Steady on any Machine then 2 Rounds 15 RDLs 50 Singles Unders Get Fit Min 20 – 32 For Time (Time) 60/50 Calorie Row or Ski 40 Deadlift #185/125 200 Double Unders 12 Min Cap-This is straight through, so you have to give the Row/Ski a...Read More