Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 100m Run 150m Row 5 Burpee Box Jump Overs Get Fit Min 20 – 50 E5MOM x 6 (Time) 400m Run / 500m(450m) Row 12 Burpee Box Jump Overs 24/20″Alternate between Running/Rowing each round (3 each). Treat this like 80%+ effort intervals, just stay shy of crossing past your threshold, otherwise you won’t find enough recovery time in each set to maintain...Read more

Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Jog then 3 Rounds :30 Hollow Rocks :30 Rest then PVC Pass Throughs + Burgener Snatch Warm Up (or other Snatch WU) Get Fit Min 20 – 43 4 Rounds for Quality (Weight) EMOM x 5 1 Squat Snatch 5 T2B 1:00 Rest between EMOMsThis is the first time I’ve written a format like this. You’ll do a 5 Minute EMOM of 1 Snatch AND 5 TTB (same minute) followed by a 1:00 rest window after all 5 minutes are finished. You’ll repeat that 4 total times. The...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Machine of Choice then 2 Rounds 6 Lateral Squats 3/side 6 Kang Squats 6 Jumping Squats 1:00 Rest then Barbell Back Squat practice/skill Get Strong mIN 20 – 36 Back Squat (16 Minutes to establish a heavy single) This is essentially a “heavy day”. The warm up should focus solely on getting athletes ready to squat heavy. Hit a few higher rep sets (3-5) early on as you build to prime the legs and ROM for the big weights to come. You should take about 3 total attempts at a heavy single sometime after the 10:00 mark. Get Fit Min 46 – 56 For Time (Time) 50 Wall Balls #20/14 30 Burpee Bar Muscle Ups 10 Min CapFor many this will be an AMRAP, but for those who can finish, push the pace as much as you...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3-6-9-12 Barbell Strict Press Air Squats Lateral Bar Hops Get Strong Min 20 – 32 Strict Press (E2MOM x 6 – 3 Reps) Build weight across sets. Focus on bar path and really opening up that OH position – which will help on the Thrusters to follow. Get Fit Min 40 – 52 AMRAP x 12 (AMRAP – Rounds and Reps) 200m Run 15 Box Jump Overs 24/20″ 10 Thrusters #135/95ow could you modify this for yourself if you set 4 rounds as your goal in 12 minutes? Consider 3 to be your minimum but you want to push for 4. Runs need to be reasonably paced even coming off a set of Thrusters. BJO rhythm should be smooth and steady. Thrusters should probably be UB each round – choose weights accordingly! Push this piece.Read more

CrossFit Covalence – CrossFit Track Sunday Hill Sprints (Checkmark) 10 Rounds Sprint Up the HIll Walk (or roll) down for restFind a hill (Cherokee Park Hill comes to mind) or even a slightly inclined area and get to sprinting. We are building our top speed and capacity this month so lets get after it!Read more