CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 12 Lateral Bar Hops 8 Muscle Snatch w/ Empty BB Get Fit Min 20 – 55 35:00 Running Clock (Time) 3 Rounds 10 Box Jumps 24/20″ 12 Power Snatch #95/65 2:00 Rest 3 Rounds 10 Box Jumps 24/20″ 9 Power Snatch #115/85 2:00 Rest 3 Rounds 10 Box Jumps 24/20″ 6 Power Snatch #135/95 2:00 Rest 3 Rounds 10 Box Jumps 24/20″ 3 Power Snatch #155/105 In Remaining Time… Establish a Heavy Single Power SnatchThis is a Power Snatch focused session. The weights on the first four sections should be adjusted as needed to keep you moving. Light, Light to moderate, moderate, “heavy-ish” should be the 4 part weight progression. You shouldn’t be near failure in the workout. Singles from the start or even the second round is acceptable! Make sure you’re finishing each 3...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic: 2 Shuttle Runs 50′ Lunge Steps w/ Twist 2 Shuttle Runs 50′ Spiderman w/ Twist 2 Shuttle Runs 50′ Burpee Broad Jumps Get Fit Min 16 – 32 For Time (Time) 800m Run 60 Burpees to 6″ target 800m Run 16 Min CapYou should look forward to this. Either you’re a bodyweight crusher and you get an opportunity to really express your fitness, or you struggle with either/both movements and need mental win. Set goals on your 800m times and burpee pace (burpees per minute) and do what you can to maintain. A lot of time simpler workouts are better, I think today is a good example of that – show up and go : Get Strong Min 42 – 56 Hang Power Clean (14 minutes to establish a heavy single complex) Complex: 1 Power Clean + 2 Hang...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Slow on Machine of Choice or Shuttles then 3 Slow Rounds of “Cindy Get Fit Min 20 – 40 Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.This is an old school CF Hero WOD. It starts off very Air Squat focused, then switches to very Gymnastic focused near the end. If you have some RMU or BMU this is a good opportunity to work on volume and capacity. You can modify the MU rep scheme as needed (ex: 3-6-9-12 instead of 5-10-15-20, or even less if needed). If MU are not in the cards at all, consider a MU progression of some kind instead of your “go-to”...Read more

CrossFit Covalence – CrossFit Air Runner Day!!! This is normally a rest day but if anyone is feeling like some extra work I will be posting workouts that come from my IG page… @AFewPercentBetter Aaaaaand will be tailoring them to use that fancy new toy the gym just got (Thanks Johnny!)…the Air Runner. Enjoy… 10 Rounds (Checkmark) 10” Easy Pace Run 10” Moderate Pace Run 10” Hard 100% Sprint Rest 3(ish) minutes between roundsRead more

Announcements Farewell WOD for Josh H. who has been a member for over 11 years. He’s moving to Chicago so this Saturday(June 14th)at 10am we will be having a farewell workout. Come say goodbye and hangout for one of his last workouts at the gym before he moves. CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30 Calorie Row (increase intensity every 10 Cal) 30 Air Squats (w/ pause in bottom for first 10) 20 RDL (slow motion first 10) Get Fit Josh Farewell WOD!!! Running Clock (3 Rounds for time) 0:00 – 6:00 10 Clean & Jerks #135/95 20 Burpee Box Jump Overs 24/20” 30 T2B 6:00 – 7:00 Rest 7:00 – 13:00 10 Clean & Jerks #155/105 20 BBJOs 30 C2B 13:00 – 14:00 Rest 14:00 – 20:00 10 Clean & Jerks #185/135 20 BBJOs 30 Bar Muscle UpsEach component will be For Time and if...Read more