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 For Time (Time) 1000m Run 20 Alternating S-Arm Devils Press #50/35 20 Box Jumps 24/20″ 40/30 Push-Ups 50/40 Calorie Row 2:00 Rest 50/40 Calorie Row 40/30 Push Ups 20 Box Jumps 24/20″ 20 Alternating S-Arm Devils Press #50/35 1000m Run 30 Min CapA Mirrored Chipper today, you may find one way will be easier than the other due to the order of exercises. Your goal will be to keep consistent movement across your exercises, and your finish times fairly similar. The S-Arm Devils Press is a longer movement in general so keep that in mind. Each half needs to be completed in 14 min or less if you want to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Row Dynamic WU: 25′ Knee Hugs into Lunge w/ Reach 25′ Yoga Push Up and Inchworm 25′ Lateral Lunges 25′ Backwards Bear Crawl 25′ Figure 4 25′ High Knees and Butt Kickers (or coaches choice of movements) Get Fit Min 20 – 35 E3MOM x 5 (AMRAP – Reps) 100m Run 20/16 Calorie Row Max Overhead Squats #115/75There is no rest between the 3:00 windows so be sure to factor that in when you’re doing your Overhead Squats. Aim to have about 1 minute on the barbell each round! Scoring: record only your overhead squats. Do not record any calories as reps. Get Strong Min 44 – 56 Overhead Squat (E3MOM x 6 5 Reps with 2 second pause at bottom) Each rep will have a distinct pause in the bottom. This will limit the overall load you’ll be able...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: 5 Cat Cows 10/arm Quadruped Y Raises 5 Childs Pose to Frog Pose Then 3 Rounds 20 Single Unders or Double Unders :20 Handstand Hold :20 Wall Sit + 5 Air Squats Get Fit Min 18 – 42 12 Rounds (Time) 20 ft Handstand Walk 25 Double Unders 10 Wall Balls #20/14 24 Min CapYou have to average better than 2:00 per round to finish under the cap, and those who have confidence in all three movements will certainly be set up to do that. All three movements should be attempted UB, modify distance, reps, or weight as needed to make it a possibility. 2 Wall Walks for the 20′ HSW will be a fine sub for today. There’s lots of time to coach the DU and HS Walk. Take advantage of the skill work time! Get Strong Min 48...Read more

Announcements The 2026 CrossFit Open starts Friday (workout to be announced 2/26 @3PM) Sign up at The 2026 CrossFit Games and complete/submit your score each week to receive a sticker and a free Covalence 2026 Open shirt! Deadline to register and submit your 26.1 score to receive your sticker and shirt is 3/2 @8PM 26.1 Tips With Coach Erik! CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 0:40 Easy 0:30 Moderate 0:20 Hard Bike 3 Rounds 5/side Cossack Squats 5/arm KB See Saw Press 5/arm KB Gorilla Row Get Strong Min 20 – 32 Back Squat (Every 90 sec x 8 5 – 4 – 3 – 3 – 2 – 2 – 1 – 1) One set on the :90, the 5 and 4 should be at a moderately challenging weight, focusing on ROM and establishing that bounce in the bottom if you have it....Read more

CrossFit Covalence – CrossFit Track Sunday Time Trial! (Time) With the potential for inclement weather you have multiple options today… Option 1: 5k Run Option 2: 5k Row Option 3: 10k Bike Erg Option 4: 12k Echo BikeChoose one and get after it. All of them will be rough. Make sure to record your time into Wodify for whichever option you choose.Read more