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

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 3 Rounds 1:00 on Machine of Choice 8 Kip Swings 8 Barbell Muscle Cleans Get Fit Min 20 – 29 AMRAP x 9 (AMRAP – Rounds & Reps) 9 T2B 3 Hang Power Cleans #185/135 Reps increase: 9/6, 9/9, 9/12, etcThis is a very grippy workout! It’s recommended that you break the T2B early and often, as even doing 9 at a time will impact your ability to keep moving. You should be able to do 10 reps in a row at the weight you choose (fresh) for it to make sense in the workout...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 Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 400m Run Get Fit Min 20 – 55 AMRAP x 35 (AMRAP – Rounds & Reps) 100m Run* 15 Hand Release Push Ups 100m Farmers Carry 1:00 Rest *Run INCREASES by 100m each roundThis is a LONG one. The Run will build across the rounds and become the main feature of the workout. The Farmer’s Carry is specific to the athlete – for those who want to...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 3 Rounds 10 Lateral Squats 5 Up-Down 5 Kang Squats 10 Push Ups Get Strong Min 18 – 32 Back Squat (14 Minutes to establish a heavy triple) -Starting off with the lift today to prime yourself for the OHS Ladder to come in the workout. Stick with sets of three throughout the build in the 14 mins. Get Fit Min 41 – 56 6 Rounds for Time (Time) 10 Lateral Bar Burpees 10 OHS 1:00 Rest 15 Min CapOHS Weights: Rd 1 & 2: #95/65 Rd 3 & 4: #135/95 Rd 5 & 6:...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 3 Rounds 100m Run 10 Kip Swings 10 Barbell Thrusters Get Fit Min 20 – 35 10 Rounds for Time (Time) 2 Thrusters #155/105 3 Bar Muscle Ups 4 Box Jump Overs 30/24″ 15 Min Cap-These rounds should take :90 or less every time. The Thrusters should be UB, and so should the BMU for at least some of the rounds. If you can’t link any BMU together, consider scaling back the reps to 2. Transitions are your place to stay in control – pace this out strategically! Get Strong Min 44 – 56 Push...Read more