CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row w/ increasing intensity each effort 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...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 10 Band Pull Aparts 10 Push Ups 5 Kip Swings + 5 Pull Ups Get Fit Min 20 – 50 Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups*Alternatives can be lighter than BW Bench, DB Bench, Floor Press, etc....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 25 – 55 30 Minute Running Clock (Checkmark) 2:00 ON / 1:00 OFF 200m Run Max...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 15 Barbell RDL 15 Barbell Z-Press Get Fit Min 20 – 34 Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups8 minute time cap Handstand Push-ups (Start at 10:00 Max Strict HSPU Reps) To get the real “Diane stimulus”...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Slow Row then 3 Rounds 12 Squats 8 Push Ups 4 Pull Ups / Ring Rows Get Fit Min 20 – 40 Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 10 Barbell Strict Press 30 Single Unders 10 Barbell Push Press 30 Double Unders 10 Barbell Overhead Reverse Lunges 30 Crossover Single Unders Get Strong Min 19 – 33 Push Press (E2MOM x 7 10 – 10 – 5 – 5 – 3 – 3...Read More

CrossFit Covalence – CrossFit Rest DayRead More

Announcements Saturday 4/12: Classes Cancelled and Open Gym Available. Sorry for the inconvenience CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 10 Knees to Elbows or Tucks 16 S-Leg Lateral Step Ups (8/side) Get Fit Min 20 – 36 For Time – SOLO (Time) 600m Run 40 DB Farmers Hold Box...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 4 Lateral Burpees Over KB 6 S-KB Goblet Squat Clean 8 Jumping out Kipping Pull Ups Get Fit Min 20 – 36 AMRAP x 16 (AMRAP – Rounds and Reps) 10 Burpee Box Jump Overs 24/20″ 5 Bar Muscle Ups 3 Squat Cleans #205/145 1:00...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 6 Rounds for Reps (Checkmark) 30 ON / :30 OFF Alt S-DB Hang...Read More