CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 on / :30 off Handstand Hold Box Step Overs Glute Bridge Marches Lying PVC Raises Get Fit Min 20 – 32 3 Rounds for Time – SOLO (Time) 8 Wall Walks 24 Box Jump Overs 24/20″ 12 Min Cap-This is mostly about movement efficiency. If you get overly gassed on the Wall Walks make sure you’re not the type that holds your breath on each rep. Play with different foot work on the BJO to make sure you’re not traveling extra distance – stay tight to the box! In order to finish in the time cap rounds need to be completed in 4:00 or less. Modify volume as you need so you’re not lying on the floor for an extended period or staring at your box. Maybe try a 6/20 or even a 4/16 rep scheme. AMRAP...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 CrossFit Open! 26.1!!! CrossFit Games Open 26.1 RX’d: (Ages 16-54) & Masters (55+) (Time) For Time: 20 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jump-Overs 40 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 40 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jumps Overs 20 Wall Ball Shots Time Cap : 12 Minutes F : 14-lb (6kg) medicine-ball, 9 foot target, 20-inch box M : 20-lb (9kg) medicine-ball,10 foot target,...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Min Bike/Row -Then- 50 ft Walking Lunges w/ Torso Twist 50 ft Walking Lunges with OH Reach 50 ft S-KB Farmers Carry (50ft each side) 50 ft S-KB Front Rack Walk R&L 50 ft S-KB OH Walk R&L 15 KB Goblet Squats Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) Buy-in: 1000m/800m Row Then 20 V-Ups 200m Run 15/12 Calorie Bike 200m Run 75m Farmer Carry #53/35 200m Run 15/12 Calorie Bike 200m Run 30 Wall Balls #20/14 200m RunA good goal is 2.5+ Rounds, everything should be able to be done UB – or close to it. The V-Ups may need a quick break or two depending on your capacity. There are a lot of transitions, which is a huge part of the workout! Try to keep that time to a minimum, and use...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Bike -Then- AMRAP 5 4 Inchworm + Push Up 8 PVC Pass Throughs 8 PVC Overhead Squats Get Fit Min 20 – 32 For Time (Time) 24 – 18 – 12 – 6 Lateral Bar Burpees Overhead Squats #135/95 12 Min Cap-Keep the Burpees smooth and minimize the slow control towards the ground. You want to avoid tricep fatigue so that you can stabilize the bar OH for bigger sets. The OHS should not take more than 3 attempts to finish any set. Modify weights as needed! Get Strong Min 43 – 55 Hang Snatch (Every 90″ x 8 Complex: 1 Power Snatch + 1 OHS + 1 Hang Snatch) -Footwork matters on the first Power Snatch, you should be able to land, stand, then begin your OHS rep without too much foot shuffling. Take your time on the OHS rep...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 3/leg Spider-man Lunges 10 Prisoner Good Mornings 10 Banded Scap Push Ups Get Strong Min 20 – 32 Front Squat (E2MOM x 6 – 5 Reps) Start with a weight that allows you to increase slightly each set, finishing at a 5RM for the day. It doesn’t need to be a true max, but we are using this to prime some power in the legs for the pieces to follow… Get Fit Min 44 – 54 AMRAP x 10 (AMRAP – Rounds and Reps) 10 Front Rack Walking Lunge Step #95/65 10 Hang Squat Cleans #95/65 10 T2BLight and grippy, but don’t shy away from the bigger sets. You only have 10 minutes to get as far as possible so be willing to take chances on this one! On the HSC, being efficient with the barbell is key....Read more