Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 10 500m Row 10 Burpees over Rower Get Fit Min 15 – 35 For Time (2 Rounds for time) 0:00 – 10:00 750/600m Row 30 Alternating DB Snatches #50/35 25 Burpees over DB Rest remaining time until 10:00 10:00 – 20:00 Repeat workoutWorkout is fairly straigthfonward, but if you’re short on Rowers or have other logistical problems, you can athletes pair up and send them through in opposite directions (they’ll need their own DB but can share a rower). Get Strong Min 45 – 56 Snatch (2 Minutes ON, 1 Minute Rest – SQUAT) Workout Flow 2 min Max Reps @ #95/65 1 min Rest 2 min Max Reps @ #115/85 1 min Rest 2 min Max Reps @ #135/95 1 min Rest 2 min...Read more

Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 30 Single/Double Unders 10 Light Single DB Thrusters (held goblet squat style, holding head of DB in each hand) Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Reps) Climb the Ladder 4 – 8 – 12 – 16… HSPU Front Squats #155/105 40 Double UndersShort and to the point. The FS weight can be a bit challenging today, nothing needs to be UB. If the HSPU need to be modified, choose a vertical pressing alternative, as we did plenty of push ups yesterday. Scoring: total reps completed Get Strong Min 44 – 56 Push Press (Every 90” x 8 – 2 Reps – Build across sets) Start at a moderate weight and gradually increase across sets. The last 3-4...Read more

Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 3 Pull Ups 6 Push Ups 9 Squats Get Fit Min 16 – 38 Half Murph (Time) For Time 800m Run 50 Pull Ups 100 Push Ups 150 Squats 800m RunHere’s a little prep for Murph coming up in the next two weeks! It’s a solid reminder to squeeze in a few more Pull Ups, Push Ups, and Squats – especially in a vest if you have plans to add that in this year. As always, make sure your ROM is solid as can be. Alternate Breakdowns… 10 Rounds of 5 Pull Ups 10 Push Ups 15 Air Squats Time Cap: 22 minutes Get Strong Min 46 – 55 Hang Power Clean (Every 90” x 6 Complete 10 Reps)...Read more

CrossFit Covalence – CrossFit Rest DayRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 200m/150m Row 10 Horizontal Ring Rows 10 Air Squats / Front Squats / OHS Increase each progression Get Fit Min 16 – 36 For Time – SOLO (Time) 2000m Row 30 OHS #95/65 30 Pull-Ups 20 OHS #95/65 20 Pull Ups 18 Minute CapIt’s not crazy to have affiliate members take 10+ minutes on a 2K Row, but keep in mind that a target time will be sub 9 for all, that might mean you knock the Row back to 1500m or so to allow for more time on the Squat and Pull Up variations. AMRAP x 18 – PARTNER (AMRAP – Rounds and Reps) 600m Row 30 OHS #95/65 30 Pull Ups One athlete works at a time, share reps anyway and switch at any time.Read more