Announcements

Customization Summer Send-Off! September 19th we will be having a group dinner at Agave and Rye then walking to the gym for a Customization party. Bring your own item and supplies to decorate. We will have a contest, judges and lots of fun prizes.

CrossFit Covalence – CrossFit

Track Sunday

Heartrate Up Downs (Distance)

7 Rounds for Quality

1 Minute Race Pace Run

2 Minute Jog

1 Minute Race Pace Run

2 Minute Walk – Reset for next round
Race Paces are meant to be faster than any normal run speed.

Your Jog pace is slightly above a conversational pace but still slow enough to get your heart rate back down.

Today’s Goal:

Run Fast then use your Jog to be your recovery, NOT the walk. The walk is there to break up your training sets.