CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 10 Horizontal Ring Rows 10 Kipping Knee Tucks Get Fit Min 22 – 52 6 Rounds for Max Reps (AMRAP – Reps) 3:00 ON / 2:00 OFF 1,000m / 900m Bike Max Strict Pull Ups / T2BAlternate rounds between the Pull Ups and TTB. If you can’t hit a minimum of 5 reps (of either) fresh, modify or add assistance as needed to get some challenging reps in. The Bike/machine should be about 2:00 of work each round . If you’re not sure about distance conversions or scaling on other machines, just go for the 2:00 with a solid effort then move to the gymnastics.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 100m Run 10 Alt Jumping Lunges 100m Run 10 Barbell Kang Squats Get Strong Min 18 – 38 Back Squat (20 minutes to establish a Heavy Single) This is a fairly lengthy Back Squat session to kick things off. Use the first 5-6 minutes to hit a handful of reps at lighter sets – building the pattern, bar path, and opening the ROM you’ll need for later lifts. Once you feel super warm you can take a more aggressive approach in terms of weight jumps to the ballpark you expect the be in for the heavier reps. Get Fit Min 47 – 55 AMRAP x 8 (AMRAP – Reps) 800m Run Max Hang Squat Cleans #155/105This will certainly finish off your legs for the day. Run a hard 800m allowing for a minimum of 3:00+ with the Barbell....Read more

Announcements Afternooners: Be on the lookout for Coach Erica’s classes this week and on! I’m sure you won’t want to miss out! CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 5 Rounds :30 On / :30 Off Row for Calories Increase output each round then 3 Rounds 10 Lateral Hops Over Rower 10 Air Squats Get Fit Min 25 – 50 E5MOM x 5 (5 Rounds for time ↓ shorter is better) 15/12 Calorie Row 25 Wallballs #20/14 12 Lateral Burpees over RowerThe volume is not crazy for a 25 minute piece at all. This means we want you to push hard all 5 intervals. A really solid effort could lead to 2:30 on / 2:30 off – or at worst it should be 3:00 on / 2:00 off. If you find that you have less than :90 rest in any round, chop the rep scheme way back...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 12-9-6 Empty Bar Deadlift 4-3-2 Inchworm + Push Up Get Fit Min 22 – 30 Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsThis is a classic CF Benchmark. To use the RX DL weight you should be able to hit a double digit set with that weight, maybe even the first set unbroken – though not fully necessary. The HSPU can (should) be kipping with a focus on cycle speed. If you need a break, kick down and get off your arms – try not to hang out upside down too long. This should be a sub 8 minute workout if modified correctly with weight and HSPU variation. Get Strong Min 40 – 52 Deadlift (12 minutes to complete: 5 – 5 – 3 – 3 – 3 – 3) Continue deadlifting at or...Read more

CrossFit Covalence – CrossFit Sunday Runday Starting in August and moving into September we will be using Sunday for our 5k Race Training! Each day will be a workout focused on getting ready to run a 5k in October/November. If anyone has a race that they are doing or know of, please share and we can make it a gym wide race! Finding your pace day (Distance) 10 Rounds 1 Minute Race Pace 2 Minute WalkToday we will start with the basics. I want you to pick a goal time for your 5k. For example: I want to run my 5k in 25:00, that would be about an 8:00/mile pace. So even if I can’t run that speed now, when we run intervals, your goal pace will be what you run. Earn that rest. For today’s workout, you will run each minute at that 8:00/mile pace and rest for 2...Read more