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

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 10 Muscle Cleans 10 Alternating S-Leg V-Ups Get Fit Min 20 – 34 For Time (Time) 600-400-200m Run 21-15-9 Hang Power Cleans #135/95 21-15-9 T2B 14 Minute CapThe Run pace should be a big focus here. The weight for the Cleans and even T2B should be done in 2 sets or less each round, making the cycling of the in-gym reps quite fast. T2B can also be Knee Raises or TKF if you want to keep the intensity a big higher here. Get Strong Min 44 – 56 Push Jerk (E2MOM x 6 5 – 5 – 5 – 3 – 3 – 3) The 5RM is about a solid dip/drive and consistent barbell cycling. You shouldn’t stop in the front rack to reset on any of the reps after the first one. The 3RM...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 20 – 50 E5MOM x 6 (6 Rounds for time) 100 ft “Plate Pinch” Carry 15/12 Calorie Bike 30 Air Squats 15/12 Calorie BikeThe Plate Pinch is holding a plate in each hand by the edge in a farmers hold. Challenge yourself by grabbing the heaviest/thickest plate you can maintain 50′ or greater UB increments. You can choose any machine today if there are not enough Bikes available.Read more