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 Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 400m Run Get Fit Min 20 – 55 AMRAP x 35 (AMRAP – Rounds & Reps) 100m Run* 15 Hand Release Push Ups 100m Farmers Carry 1:00 Rest *Run INCREASES by 100m each roundThis is a LONG one. The Run will build across the rounds and become the main feature of the workout. The Farmer’s Carry is specific to the athlete – for those who want to...Read more

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 Warm Up Min 0-12 For Quality 3 Rounds 10 Lateral Squats 5 Up-Down 5 Kang Squats 10 Push Ups Get Strong Min 18 – 32 Back Squat (14 Minutes to establish a heavy triple) -Starting off with the lift today to prime yourself for the OHS Ladder to come in the workout. Stick with sets of three throughout the build in the 14 mins. Get Fit Min 41 – 56 6 Rounds for Time (Time) 10 Lateral Bar Burpees 10 OHS 1:00 Rest 15 Min CapOHS Weights: Rd 1 & 2: #95/65 Rd 3 & 4: #135/95 Rd 5 & 6:...Read more

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 Warm Up Min 0-12 For Quality 3 Rounds 100m Run 10 Kip Swings 10 Barbell Thrusters Get Fit Min 20 – 35 10 Rounds for Time (Time) 2 Thrusters #155/105 3 Bar Muscle Ups 4 Box Jump Overs 30/24″ 15 Min Cap-These rounds should take :90 or less every time. The Thrusters should be UB, and so should the BMU for at least some of the rounds. If you can’t link any BMU together, consider scaling back the reps to 2. Transitions are your place to stay in control – pace this out strategically! Get Strong Min 44 – 56 Push...Read more

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 Warm Up Min 0-12 For Quality AMRAP 4 8 Barbell RDLs 16 Mountain Climbers 8 Calories on Machine of Choice Get Fit Min 27 – 50 5 Rounds for Max Calories (Calories) AMRAP x 3 10 Deadlifts #225/135 15 T2B Max Calories on Machine of Choice 2:00 Rest Rx+: #275/185 Deadlifts should be heavy but unbroken for at least the first 3 rounds. TTB can be broken into little sets from the start – fast 5s being a favorite strategy of mine. The Calories will be a choose your own adventure today – the correct answer is to choose the machine...Read more

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 roundRace 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.Read more