Announcements

Nutrition has been cancelled due to bad weather condiitions. We will be doing our Nutrition seminar this wednesday at 6:30pm. The 6:30 CrossFit Class on wednesday is cancelled to make room for the Nutrition seminar.

Classes are cancelled for tomorrow(Monday)1/25. due to weather conditions. Open Gym is still welcome, I am sure some will find a way to still get to the gym. If you would like to Open Gym tomorrow and don’t know how just give Coach Johnny a text. 859-338-9501

CrossFit Covalence – CrossFit

Announcement

The CrossFit Open starts one month from now!!!

February 26th, 2026.

The Open is always a great time to get together with the everyone and test yourself. The registration link is below.

If you don’t know much about it, ask your coach or classmates that have done it before. Its worth it.

The 2026 CrossFit Games

Warm Up

Min 0 – 12

20″ Line Hops

10 Snatch Grip RDLs

20″ Line Hops

10 Snatch Grip High Pulls

20″ Box Step Ups

10 Snatch Grip Push Press

20″ Tuck Jumps

10 Muscle Snatch

10 Power Snatch

Get Fit

Min 20 – 34

For Time (Time)

15 Box Jumps 24/20″

15 Power Snatch #95/65

15 Box Jumps

12 Power Snatch #115/85

15 Box Jumps

9 Power Snatch #135/95

15 Box Jumps

6 Power Snatch #155/105

15 Box Jumps

3 Power Snatch #185/125

14 Min Cap
The Box Jumps are your only relief from the barbell, so pace them as you see fit. We do Jump Overs a lot so remember to stand tall at the top of each rep. The Power Snatches can be singles from start to finish if you want, or feel free to sprinkle in sets of T&G reps if that’s something you need to work on. Choose your own adventure! If these weights are fairly heavy for you modify the loads. You want a chance to get to the 6 or 3 snatches – and finishing is even better regardless of the loads you pick.

Get Strong

Min 44 – 56

Snatch (10 minutes to establish a heavy complex
)

Complex: Power Snatch + Hang Power Snatch

Slow way down from your metcon pace and hit 4-6 very deliberate sets of this complex. You should be able to start at working weights due to the prior piece getting you fully warmed up.