Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic CrossFit Covalence – CrossFit Announcement Happy Veteran’s Day to all our gym members, coachs and our very own, Johnny! Warm Up Min 0-12 2:00 Bike then 3 Rounds :10 Bottom of Squat Hold w/Plate straight into 5 Slow Plate Squats (3 sec down 3 sec up no stopping) 10 Plate Presses 5 Burpees to Plate then get ready for back squat primer sets Get Strong Min 18 – 35 Back Squat (5 minutes to complete 2 x 10 – “Primer Sets” Then 12 minutes to establish a Heavy Double) This is our first piece today, fresh legs to go heavy and maybe hit a new Back Squat PR for a Double. The 2×10 Primer Sets should be light to moderate in weight, with a focus...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds Tabata :20 on/ :10 off Bar Hops Muscle Cleans Wall Facing Handstand Hold Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) Climb the Ladder 1 Power Clean #155/105 10 Double Unders 1 Wall Walk Reps Increase… 2 PC / 20 Doubles / 2 WW, 3/30/3, 4/40/4, etcTransitions are going to be your best friend in this workout. Trying to stay calm and collected as you move from one station to the next early on will be important. The reps will build quickly and by the halfway point you’ll be in deep, so no need to come out too hot. PC can be singles or T&G as you see fit. Watch the Wall Walk standard today, don’t let your hands move before BOTH feet are on the wall. Get Strong Min 41 – 56 Power...Read more

CrossFit Covalence – CrossFit Track Sunday 5 Minute Jog Then 10 Rounds Run 45 seconds Walk 15 seconds 5 Minute JogRead more

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 2 Rounds 10 Empty Bar Glute Bridges 10 Empty Bar Bent Over Row 10 Kip Swings then 1 Round 200m Run 10 Light-Moderate weight Deadlift 8 Pull Ups Continue building to Deadlift weight Get Fit Min 24 – 54 Tillman (Time) 7 Rounds For Time 7 Deadlifts #315/205 200m Sprint 15 Pull Ups 45 Second Rest 30 Minute CapHero WOD this Saturday, get ready to grind through this one with some HEAVY Deadlifts. This is our only piece today so choose a HEAVY load. If we need to scale back from the RX weight. You could try 275/185, or 225/155. Run Hard but not to the point where you are unable to take a...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Slow Row Then 3 Rounds 4 Inchworm + Push Up 4 PVC Pass Through 4 PVC Muscle Snatch 4 PVC Overhead Squat Get Fit Min 18 – 30 3 Rounds for Time (Time) 30/24 Calorie Row 20 Double KB Squats #53/35 12 Minute Time CapThis is a straight through finisher, no rest. Set a goal for yourself of either a Cal/hr to hold on the Row all three times, or maybe UB KB Squats, or maybe both! KBs can rest on the shoulder, or top of back, or any way you find most comfortable. You can also grab a pair of DBs if there are not enough KBs to go around. Get Strong Min 40 – 56 Snatch (EMOM x 10 – 1 Rep E2MOM x 3 – 1 Rep) The bottom of your squat should be plenty warmed up, so...Read more