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

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :20 Bike (increase effort each round) :20 Air Squats :20 Kip Swings / Kipping Pull Ups / Ring Row (you can build in :10 transition for bigger classes) Get Fit Min 22 – 34 AMRAP x 12 (AMRAP – Rounds & Reps) 8/6 Calorie Bike 8 Alternating Pistols 4 Chest to Bar Pull Ups* 8(6)/8/8, 8(6)/8/12, etc…*Add 4 Chest to Bar per round you complete. The Bike (or any machine) will end up being a cruising pace, allowing you to push the Pistols and hop straight into a Pull Up set. Try to keep the CTB UB for as long as possible. As far as scaling the Pistol, they could be to a target (box/bench) or assisted in some way. Or Jumping or regular Lunges would be fine options too. Get Strong Min 45 – 57 Hang Clean...Read more

CrossFit Covalence – CrossFit Sunday Runday 6 Rounds for Distance (Distance) 5 Minute Run 3 Minute WalkWe will be hitting your 30 minutes of running today! Use the walking rest to bring your heart rate down to a manageable level. Your pace will be slightly slower than the 800m sets from last week but shouldn’t be slower by much. Enjoy!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality AMRAP 5 Row for Distance – switch every :30 w/ partner Complete 7 Air Squats during “rest” Get Fit Min 25 – 55 30 Min Running Clock – For Time – SOLO (Time) 2000m/1800m Row Straight into Score is 21 Front Squat #135/95 15 Front Squat #165/115 9 Front Squat #195/135 Then Find a 3RM Front SquatThe Row and 21-15-9 Front Squat should be done by the 20:00 mark at the very latest – giving plenty of time to go for the heavy triple to follow. Treat each piece separately, push the Row and FS sets like a workout of its own. You can use a rack for this particular piece. 30 Min Running Clock – For Time – PARTNERS (Time) 2500m Row Straight into 30 Front Squat #135/95 20 Front Squat #165/115 10 Front Squat #195/135 Then Find a...Read more