Announcements Nutrition has been cancelled due to bad weather condiitions. We will be doing our Nutrition seminar this wednesday at 6:30pm. The 6:30 CrossFit Class on wednesday is cancelled to make room for the Nutrition seminar. Classes are cancelled for tomorrow(Monday)1/25. due to weather conditions. Open Gym is still welcome, I am sure some will find a way to still get to the gym. If you would like to Open Gym tomorrow and don’t know how just give Coach Johnny a text. 859-338-9501 CrossFit Covalence – CrossFit Announcement The CrossFit Open starts one month from now!!! February 26th, 2026. The Open is always a great time to get together with the everyone and test yourself. The registration link is below. If you don’t know much about it, ask your coach or classmates that have done it before. Its worth it. The 2026 CrossFit Games Warm Up Min 0 – 12...Read more

CrossFit Covalence – CrossFit Track Sunday E2MOM x 10 (Checkmark) Min 1: 30 Step Ups Min 2: 200m RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike Then AMRAP x 6 6 Reverse Lunges 6 Ring Rows 6 Single Leg V-Ups 6 KB Sump Deadlifts Then Warm Up T2B and C2B Get Fit Min 20 – 36 4 Rounds for Time – SOLO (Time) 12 Back Rack Lunges #155/105 14 T2B 16 KB Swings #53/35 16 Min CapTry to complete each movement in UB sets for as long as you’re able to hold on. This might mean you need to take longer transitions which is fine. Try to maintain that across at least 2 of 4 rounds, then go ahead and start being more strategic as needed! Lunges can be in place stepping forward or backwards – or walking! AMRAP x 16 – PARTNER (AMRAP – Rounds and Reps) 24 Back Rack Lunge Steps #155/105 28 Toes to Bar 32 KB Swings #53/35 One athlete...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run (100m forward, 100m backwards) Dynamic WU: 25′ Knee Hugs 25′ Shin Hugs 25′ Forward Plank Walk* (focus on ankles moving you) 25′ Frankenstein’s 25′ High Knees 25′ Bunny Hops Get Fit Min 20 – 32 For Time (Time) 30 – 60 – 90 – 120 Double Unders 40 – 30 – 20 – 10 Alternating DB Snatches #50/35 12 Min CapIt doesn’t need to be heavy to be tough. On both movements it could feel quite appealing to take breaks even when you don’t need to. Your job is to hang on and breathe through both movements while staying as efficient as possible. If the DU volume will hang you up consider knocking back the reps so you don’t spend too much of your time there. Get Strong Min 41 – 56 Back Squat (EMOM x 5 –...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic WU 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 20 – 50 4 Rounds for Max Reps (AMRAP – Reps) 1. :90 Row for Calories 2. :90 Ab Mat Sit Ups / V-Ups 3. :90 Bike for Calories 4. :90 Burpees 5. :90 RestWorking on some aerobic capacity, the goal today is sustainability. Round one pay attention to Pace, RPM/Wattage, Reps on each movement/machine and see if you can maintain across all 4 rounds. Choose a “doable” sit up variation as well so you don’t blow up in the first :30 of each round on those – take breaks as needed but avoid failure. Burpees can also be any style needed to move continuously, including stepping down and up!Read more