Announcements Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day. CrossFit Covalence – CrossFit Warm Up Min 0 – 12 25/20 Calorie Bike -Increase pace every 5 cals- Then 3 Rounds 10 Prone Banded Pass Throughs 10 Hollow Rocks 10 Ring Rows Then go over one muscle up transition drill for both rings and bar. Get Strong Min 20 – 32 Weighted Pull-ups (E2MOM x 6 – 3 Reps) This is both strength work and a primer for the piece to follow. Start at a moderate – doable weight and build gradually from there. Your 6th set should be a real challenge. You can load them however you want- vest, ruck,...Read more

Announcements Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day. CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 10/8 Calorie Row 10 DB C&J → 10 DB Snatches → 10 DB Thrusters Get Fit Min 22 – 51 Running Clock… (AMRAP – Reps) AMRAP x 12 100/85 Calorie Row – Then – 2 – 4 – 6 – 8 – 10… Single Arm Devils Press #50/35 Anchored Sit Ups Rest 5:00 AMRAP x 12 100/85 Calorie Row -Then- 2 – 4 – 6 – 8 – 10… DB Sumo Deadlifts #50/35 T2BIf you thought Thursday was just your active rest day, you might want to look away...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run Shoulder Y, T, W’s x 12 each- controlled :30s Wall Sit 10 Strict Press 100m Run :30 Wall Sit 5 Push Press w/ Pause in Dip 5 Push Jerk w/ Pause in Dip 100m Run 10 Push Jerk- Focus on smooth cycling Get Fit Min 20 – 35 5 Rounds for Max Reps (AMRAP – Reps) 1:30 ON / 1:30 OFF 8 x 50 ft Shuttle Runs (25 ft out and back) Max Push Jerks Rd 1 & 2: #115/85 Rd 3 & 4: #135/95 Rd 5: #165/115The Shuttles (25′ out and back) should take under :60 seconds each round. That should leave you 1-2 sets of Push Jerks in the remaining time. Today is a fantastic day to hone in barbell cycling for Sh to OH. We don’t see this as often as we do other barbell...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Row *Use this row to find your workout pace, you should be able to get close to half the calories in this window. -Then- 2 Rounds: 8 Muscle Clean 8 Kipping Knee Raises 8 Wall Ball Thrusters -Then- 1 Round 6 Power Cleans- Warm-Up weight 6 Toes to Bar 6 Wall Balls Get Fit Min 20 – 36 For Time (Time) 30 Power Cleans #155/105 40 V-Ups 50 Wall Balls #20/14 80/60 Calorie Row 16 Min CapCleans should be smooth singles and everything after should be done in manageable sets, 2-5 sets on the V-Ups, 2-5 sets on the Wall Balls, and a steady pace through the majority of the Row up until a strong push to finish. Your legs and pull are going to be taxed, so do what you can to recover in the first :30 sec....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run -Then- 2 x Through Loop Band Shoulder Warm-up* External Rotation and Hold Elbows 90/90 and Hold Full Press and Hold the back down Loop Band Squat Warm-up** Grab a light plate Squat to parallel and Hold Pulse Right knee to the outside 3 times Lower a couple more inches and repeat Bottom of squat and repeat then back to parallel and repeat do this again on the Left side -Then- 3 Rounds 100m Run 5 Overhead Squats empty bar -Increasing efforts each round Get Fit Min 20 – 35 Biking Nancy (Time) 5 rounds For Time: 20/16 Cal Echo Bike 15 Overhead Squats #95/65This cap is quite friendly today. 2 Min for the Bike and 1 Min for the OHS. If you don’t think you can maintain that you need to drop the barbell weight to something you can complete...Read more