CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 on Machine of Choice then 2 Rounds 10 Barbell RDLs 10 V-Ups Get Fit Min 20 – 38 EMOM x 18 (Checkmark) Min 1: 15/12 Calorie Bike Min 2: 12 Deadlift #185/125 Min 3: 12 Toes to Bar-The Bike Calories (or other machine) will be the most annoying thing to finish in the 1 minute window. This will make the following movements a bit more challenging, so make sure you’re not only confident with your calories, but what’s coming next. This seems reasonable on paper, but the fatigue will add up quickly for many. Get Strong Min 45 – 55 Deadlift (10 Minutes to establish: Heavy Triple) This should just be a smooth continuation of the EMOM, take 3-5 shots at a triple, gradually building.Read more

Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am 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 – 52 8 Rounds for Max Reps (AMRAP – Reps) 2:00 on / 2:00 off 100m Sprint 10 Chin Ups Max Double DB Box Step Overs 24/20″ with #50/35s-Kick off each round with a real effort on the 100m Sprint, not all out, but GO. The Chin Ups are just reverse grip Pull Ups, same dead hang to chin over bar ROM applies. Go strict for as long as you’re able, and if you need to throw in a little frog kick at the top to squeeze them out that’s okay. You can also use a...Read more

Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 10 500m Row 10 Burpees over Rower Get Fit Min 15 – 35 For Time (2 Rounds for time) 0:00 – 10:00 750/600m Row 30 Alternating DB Snatches #50/35 25 Burpees over DB Rest remaining time until 10:00 10:00 – 20:00 Repeat workoutWorkout is fairly straigthfonward, but if you’re short on Rowers or have other logistical problems, you can athletes pair up and send them through in opposite directions (they’ll need their own DB but can share a rower). Get Strong Min 45 – 56 Snatch (2 Minutes ON, 1 Minute Rest – SQUAT) Workout Flow 2 min Max Reps @ #95/65 1 min Rest 2 min Max Reps @ #115/85 1 min Rest 2 min Max Reps @ #135/95 1 min Rest 2 min...Read more

Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 30 Single/Double Unders 10 Light Single DB Thrusters (held goblet squat style, holding head of DB in each hand) Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Reps) Climb the Ladder 4 – 8 – 12 – 16… HSPU Front Squats #155/105 40 Double UndersShort and to the point. The FS weight can be a bit challenging today, nothing needs to be UB. If the HSPU need to be modified, choose a vertical pressing alternative, as we did plenty of push ups yesterday. Scoring: total reps completed Get Strong Min 44 – 56 Push Press (Every 90” x 8 – 2 Reps – Build across sets) Start at a moderate weight and gradually increase across sets. The last 3-4...Read more

Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 3 Pull Ups 6 Push Ups 9 Squats Get Fit Min 16 – 38 Half Murph (Time) For Time 800m Run 50 Pull Ups 100 Push Ups 150 Squats 800m RunHere’s a little prep for Murph coming up in the next two weeks! It’s a solid reminder to squeeze in a few more Pull Ups, Push Ups, and Squats – especially in a vest if you have plans to add that in this year. As always, make sure your ROM is solid as can be. Alternate Breakdowns… 10 Rounds of 5 Pull Ups 10 Push Ups 15 Air Squats Time Cap: 22 minutes Get Strong Min 46 – 55 Hang Power Clean (Every 90” x 6 Complete 10 Reps)...Read more