CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 4 Inchworms + Push Up 8 Box Jumps Get Fit Min 20 – 36 4 Rounds for Time (AMRAP – Reps) 2 Min ON / 2 Min OFF 200m Run Max Burpee Box Jump Overs 24/20″Often times in workouts the Runs are forced to become recovery – not today! Open each round with a near full effort 200m sprint right back to the box. The BBJO should become a test of efficiency to stay moving with the 1:00+ of time you have to accumulate reps. Scoring: all BBJOs across all rounds Get Strong Min 44 – 56 Weighted Pull-ups (EMOM x 12 4×3, 4×2, 4×1) You can use any implement to add weight to these Pull Ups. Some athletes might not need any additional weight, or might need a small amount of assistance to get these...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Slow Bike Then Clean Barbell Warm Up (progression of coaches choice) Get Strong Min 20 – 50 E2MOM x 15 (30 min total) (Checkmark) 10/7 Calorie Bike 1 Power Clean-This is more of a lifting session than anything else. 15 Reps under some fatigue to build to a heavy single. The Calories should be done in :45 or less each round – giving plenty of time to transition, set up, and lift. Then of course make your weight change either during your rest, or coming off the bike each round. Power Clean (Enter your heavy power clean single here!)Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 5 Empty Bar Thrusters w/ pause in bottom and top 5 V-Ups 5 Push Ups Get Fit Min 20 – 30 5 Rounds for Time (Time) 9 Thrusters #95/65 6 T2B 9 HSPU 6 T2B 10 Min CapYou get 2 minutes or less per round. For some, both TTB and HSPU can be considered a high skill movement. Thrusters should be with a light enough weight that your shoulders survive both pressing movements – even when staying UB. TTB should be UB but 2 quick sets could work as well. If you’re not as proficient with HSPU, keep the scale something you can move quickly through, such as HRPU. Get Strong Min 40 – 55 Front Squat (15 Minutes to complete: 5 – 5 then 5×3) If you’re feeling up to it, we want you to go heavy...Read more

CrossFit Covalence – CrossFit Track Sunday Max Effort 2 Miles (Checkmark) Sprint 1 Minute* Walk/Rest 2 Minutes *THIS MINUTE ONLY COUNTS TOWARDS YOUR DISTANCEThe walk/rest does not count towards your two miles. If you do this on a track it will be much easier to keep count but however you want is fine. The goal is maintain the Race Pace speed from the previous two Sundays for the entire two miles. Enjoy!Read more

Announcements Customization Summer Send-Off! September 19th we will be having a group dinner at Agave and Rye then walking to the gym for a Customization party. Bring your own item and supplies to decorate. We will have a contest, judges and lots of fun prizes. CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 on / :30 off Row for Calories – increase efforts each round then 2 Rounds 50 Single Unders 12 Alternating DB Snatch Get Fit Min 26 – 50 AMRAP x 24 – SOLO (AMRAP – Rounds & Reps) 30/24 Calorie Row 90 Double Unders 10 Power Snatch #115/85 1:00 RestThe Row and DU should be paced in a controlled manner, which allows you to cycle the Snatches at a reasonable pace. This might mean some T&G reps, or even just singles from start to finish w/ minimal pause between reps. AMRAP x...Read more