CrossFit Covalence – CrossFit Announcement This week we will be doing the CrossFit Community Cup! For more info: Overview of the Community Cup | CrossFit Games The class workouts for Monday, Wednesday, and Friday will be from the Community Cup workouts. This is a great way to test your fitness, just like The Open BUT you will be able to compare yourself with people that are at your skill level. Whether that’s a Beginner or a Pro, you can see how you stack up against CrossFitters that are in your skill range. This is another opportunity to test your fitness. Enjoy the process and the workouts! Warm-up Min 0 – 12 4 Rounds :20 on :20 off Flutter Kicks Barbell Z-Press Mountain Climbers Barbell Muscle Clean Today’s class will be packed so make sure to move with purpose on the warm up so we can start the 20 minute lifting...Read more

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CrossFit Covalence – CrossFit Warm-up Min 0 – 12 AMRAP 5 100m Run 5 Inch Worm + Push Up 10 Glute Bridges Get Fit Min 20 – 40 For Time – SOLO (Time) 40 – 20 – 10 Calorie Bike DB Bench Press 50/35s KB Swings 53/35 20 Minute Time CapLadies can use 32/16/8 on Calories. DB Bench and Swings can be done in up to 3 sets for the 40s. Any machine can be subbed in for the Bike. While this is a good workout, I suggest opting for the Partner version for maximum enjoyment. AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps) 24 Calorie Bike 24 DB Bench Press 50/35s (or heavier) 24 KB Swings 53/35Each athlete will complete 12 reps then switch with their partner. Share the work evenly, one shot at the reps per movement. Whoever goes first should transition immediately to the next...Read more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 2:00 Steady Row / Run then 3 Rounds w/ a single DB 6 Goblet Squats 6 RDLs 6 Strict Press (both hands on) Get Fit Min 20 – 38 Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.An all time classic CF benchmark. To score high, play to your strengths in regards to whatever you can cycle fastest. Typically athletes stop around the :50 mark to have time to transition right to the next station. For class setup, you can start on any station you would like, just cycle in order with the rest station coming every 5:00 no matter where you...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 E6MOM x 5 (6 Rounds for time) 25/20 Calorie Row 10 DB R-Leg Bulgarian Split Squats 25 Push Ups 10 DB L-Leg Bulgarian Split SquatsGive a solid effort on the Row, even consider using a higher damper setting than normal to focus on “power strokes”. Take an extra moment to set up for the DB Split Squats w/ your rear foot on a bench or box. Focus on balance and depth, a heavy single or pair of DBs isn’t required, they can be moderate in weight. Push Ups should be done in about a minute or less, consider scaling the number back if your capacity isn’t great at the...Read more