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

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 DB Strict Press 5/side 100m Run 5 Strict Pull Ups + 5 Dips (or Ring Row / Push Up) 100m Run Get Fit Min 20 – 34 AMRAP x 10 (AMRAP – Rounds & Reps) 2 Wall Walks 3 Ring Muscle Up 4 Burpee Box Jumps 30/24″-Your job is just to stay moving. The constant transitions will give you plenty of time to breath between movements. Rep should stay “unbroken” for as long as you can – back to back WW, all 3 Muscle Ups, and steady BBJ. To accomplish that, modify to the nearest progression that allows you to keep it rolling. Try and stay in the same area of the wall if you are doing Ring Muscle Ups to avoid getting kicked in the head while you’re upside down. Can sub to BMU if that’s...Read more