Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 10 500m Row 10 Burpees over Rower Get Fit Min 15 – 35 For Time (2 Rounds for time) 0:00 – 10:00 750/600m Row 30 Alternating DB Snatches #50/35 25...Read More
Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 30 Single/Double Unders 10 Light Single DB Thrusters (held goblet squat style, holding head of DB in each hand) Get Fit Min 22 – 30 AMRAP x...Read More
Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 3 Pull Ups 6 Push Ups 9 Squats Get Fit Min 16 – 38 Half Murph (Time) For Time 800m Run 50 Pull Ups...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 200m/150m Row 10 Horizontal Ring Rows 10 Air Squats / Front Squats / OHS Increase each progression Get Fit Min 16 – 36 For Time – SOLO (Time) 2000m Row 30 OHS #95/65 30 Pull-Ups 20 OHS #95/65 20 Pull Ups 18 Minute...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 10 Muscle Cleans 10 Alternating S-Leg V-Ups Get Fit Min 20 – 34 For Time (Time) 600-400-200m Run 21-15-9 Hang Power Cleans #135/95 21-15-9 T2B 14 Minute CapThe Run pace should be a big focus here. The weight for the...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 E5MOM x 6 (6 Rounds for time) 100 ft “Plate Pinch” Carry 15/12...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 50 ft Lunge Steps Get Strong Min 20 – 30 Back Rack Lunge (E2MOM x 5 Complete 8 Reps (4/leg) ) This is 5 sets of heavier reverse lunging. Start light and build up, with your last two sets being the...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on :30 off Row (increase effort each round) then 2 Rounds :30 on :30 off Burpee Pull Ups Get Fit Min 16 – 38 5 Rounds For Time (Time) 200/150m Row 12 Chest to Bar 12 Burpees to 6″ Target 30 Second Rest 16...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Get Fit Min 16 – 36 Workout #1 AMRAP x 20 (AMRAP – Rounds and Reps) 400m Run 5-10-15… Single DB Box Step Ups 24/20” with #50/35 5-10-15…Deadlifts #225/155This workout should be...Read More
