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 E6MOM x 5 (5 Rounds for time) 400m Run OR 500m Row 12 T2B 150′ Mixed Grip Carry (Suitcase or Overhead)Run or Row fairly hard and move straight back to your TTB (or sit up) sets. The Mixed Grip Carry does not have an “RX” weight, but instead you pick something challenging with one DB OH and one by your side. Switch every 75′.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike or 400m Run -Then- 3 Rounds 10 Toes Up Glute Bridges 10 Bar Hops 1:00 Rest 2 Rounds 10 Good Mornings 10 Up Downs 1:00 Rest 1 Round 10 Empty Bar Deadlifts 5 Burpees -Then- Continue building to working weight for Deadlift Get Fit Min 20 – 29 20008 CrossFit Games “Workout B” (Time) 5 Rounds for Time 5 Deadlifts #275/185 10 Burpees 9 Min Cap (Was a 12 Min Cap in 2008)This workout did not withstand the test of time in terms of being a test that would separate the best from the mechanically gifted (short athletes with fast Burpees). However, it’s still a great way to kick off our session for today. The Burpee standard is chest/hips/thighs at the bottom and feet in the air with clap overhead, at the top and legs/hips extended. Warm the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 1:00 Bike 10/Leg Leg Swings 10 ea. Hip Open Gate / Hip Close Gate 10 Big Arm Circles 10 Plank Ups Then 10 Narrow Stance Squat 10 Empty Bar Strict Press 10 Ring/Bar Kip Swings 10/leg Kickstand Pistol Squats* 10 Empty Bar Push Press 5 Strict Pull Ups 10 Empty Bar Thrusters * Get Fit Min 20 – 35 EMOM x 15 (AMRAP – Reps) 30″ ON / 30″ OFF Min 1: Max Alternating Pistols Min 2: Max Thrusters #135/95 Min 3: Max Bar Muscle UpsSome Higher Skill Gymnastics with a moderate to heavy Thruster. This :30 on :30 off format will allow solid reps while still under fatigue and an elevated Heart Rate. The Thruster load should be a little more challenging to hold onto but doable for 1-2 sets per round. If 135/95 is heavy, modify to a...Read more

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