Announcements Holiday Hours on Monday(5/26) Memorial Day. 8:30 Class, 9:30 Class, 10:30 Open Gym CrossFit Covalence – CrossFit Memorial Day Enjoy the day Warm Up Min 0 – 12 400m Run then 15 Front Squats 15 Strict Press 50 Single or Double Unders 15 Thrusters (w/ empty bar) Metcon Min 20 – 35 For Time – SOLO (Time) 5 – 10 – 15 – 20 Thrusters #95/65 25 – 50 – 75 – 100 Double Unders 200m Run 15 Minute Time CapWorkout flow: 5 Thrusters, 25 DU, 200m Run, 10 Thrusters, 50 DU, 200m Run, etc… This workout contains a simple goal of staying UB for as long as possible on each movement. The volume is actually quite low overall and has the potential for athletes to push really hard near the end in an attempt to hold on. AMRAP x 15 – PARTNER (AMRAP – Rounds and Reps) Climb...Read more

CrossFit Covalence – CrossFit Rest DayRead more

CrossFit Covalence – CrossFit Warm Up For Quality 400m Run then 2 Rounds 10 Kip Swings / Pull Ups 10-15 Push-ups 15-20 Air Squats w/o vest Get Fit 15 – Finish Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here-Partition anyway, and of course break out the weight vest if you want to give the full effort. This is one of the most iconic workouts we complete in a given year, so make sure you’re prepared to show up and give it your all. Lastly, don’t you dare shorten ROM on any movement, today is not the day to do half reps. Modify if you have to, but make...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Steady on any Machine then 2 Rounds 15 RDLs 50 Singles Unders Get Fit Min 20 – 32 For Time (Time) 60/50 Calorie Row or Ski 40 Deadlift #185/125 200 Double Unders 12 Min Cap-This is straight through, so you have to give the Row/Ski a good effort from the start. If you have the option to Ski take it, you just got to Row on Wednesday, though both days volume are inconsequential. The DL should be outside the legs, but if your positioning is not great and you prefer to go sump style, that’s okay as a backup plan. Double Unders should be done in big chunks, go for a big UB set to open up. Get Strong Min 44 – 56 Deficit Deadlift (E2MOM x 6 – 5 Reps) Choose a plate to stand on between 1-3″, depending on...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 EMOM x 30 (AMRAP – Reps) 30″ ON, 30″ OFF Min 1: Max Burpees Min 2: Box Jumps 20″ Min 3: Ab Mat Sit Ups Min 4: 15′ Shuttle Runs Min 5: Alternating Jumping Lunges Min 6: Full RestHigh intensity body weight intervals. Try to keep track of your score for each individual movement, and match it from round to round. Burpees are old school standards with a slight jump and hands over head at the top with full extension. Box Jumps are short for all on purpose to have the cycle rate be fast. Most should step down from the box. The Shuttle Runs should be a fast 15′...Read more