CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds 10 Banded Good Mornings 5 Inchworms to Extended Plank 5 Burpees 10 Banded RDLs :15/side Side Plank then 200m Run Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 200m Run 12 Suitcase KB Burpee Deadlifts #53/35 5 Wall WalksYou’re not going to have a ton of rest time, so try to pace this out in a way that doesn’t blow you up completely by the second round, and allows for quick recovery. The KB Burpee Deadlift should flow like this: Burpee to the ground next to your KB, once you hop to your feet you can put your hand on the KB and complete the DL. Standing at the top completes the Burpee and the DL rep at the same time. You’ll then hop or step over the KB and continue on...Read more

Announcements Handstand and Handstand Walk Clinic November 22nd @ 10:30 AM. All levels welcome. Reserve a spot TODAY! Limited spots! **Free InBody Testing** Don’t wait til 2026 to start fitness push. Free InBody scan Starting Wednesday til Monday. Text Johnny for more Info. Schedule on Link Below.InBody Scheduling – CrossFit Covalence CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 10/7 Calorie Bike (Increasing pace every round) 10/leg Knee Over Toe Split Squats* 25′ Farmer Carry (light weight) *Split Squat stance and lead with the knee over the toe while keeping heel on floor as best as you’re able Then Go over different variations of Pistol Squat Progressions Get Fit Min 20 – 32 EMOM x 12 (AMRAP – Reps) Min 1: 15/12 Calorie Bike Min 2: 20 Alternating Pistol Squats Min 3: Max S-DB Box Step Overs 24/20” w/ #50/35 Min 4: RestHit the gas as hard as...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 :30 on/:15 Recovery Row x 4 Increasing row pace each round Then Tabata :20 on/ :10 off (3 Rounds of tabata at each movement) Bent Over Row Muscle Clean and Strict Press Floor Pike Shoulder Taps Get Fit Workout 1: Min 20 – 29 Workout 2: Min 44 – 56 6 Rounds for Time (Time) 5 Clean & Jerks #135/95 5 Power Snatch #135/95 9 Minute CapThis is Grace and Isabel deconstructed and recombined into one singular barbell piece. But the twist makes it a bit more challenging, the sets of 5 must be done UB – that’s 12×5 so choose your weight accordingly! To beat the cap you get :90 per round which should be more than enough time if you’re hitting the stimulus correctly. If you have to break a set of 5, you did not complete the...Read more

CrossFit Covalence – CrossFit Track Sunday Work:Rest 1:1 Rest the time it took you to run the previous distance. 200m Run (Time) 400m Run (Time) Max Effort 400m Run 800m Run (Time) Max Effort 800m Run 1-Mile Run (Time) Max Effort 1-Mile RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds: 200/150m Row 10 Steps/leg Goblet Lateral Walks 10 Up Downs 10 Step Overs Get Fit Min 20 – 50 5 Rounds for Time – SOLO (AMRAP – Reps) 4:00 on / 2:00 off 600m/500m Row 8 Front Rack Lunge Steps* in remaining time Max Burpee Box Get Overs 30″ *Build with each set.Don’t blow up trying to go too fast on the first round. Consistency in pacing is what will get you through these 5 rounds without feeling like you’re going to die. The Lunges will come from the rack today, this is your strength built into today’s piece for a 5×8 building across each set. Start at a moderate load for 8 knowing you’ll be coming off a longer row, the legs will be pre-fatigued. We want smooth and steady reps on all your sets today. If...Read more