CrossFit Covalence – CrossFit Air Runner Day!!! This is normally a rest day but if anyone is feeling like some extra work I will be posting workouts that come from my IG page… @AFewPercentBetter Aaaaaand will be tailoring them to use that fancy new toy the gym just got (Thanks Johnny!)…the Air Runner. Enjoy… 10 Rounds (Checkmark) 10” Easy Pace Run 10” Moderate Pace Run 10” Hard 100% Sprint Rest 3(ish) minutes between roundsRead more

Announcements Farewell WOD for Josh H. who has been a member for over 11 years. He’s moving to Chicago so this Saturday(June 14th)at 10am we will be having a farewell workout. Come say goodbye and hangout for one of his last workouts at the gym before he moves. CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30 Calorie Row (increase intensity every 10 Cal) 30 Air Squats (w/ pause in bottom for first 10) 20 RDL (slow motion first 10) Get Fit Josh Farewell WOD!!! Running Clock (3 Rounds for time) 0:00 – 6:00 10 Clean & Jerks #135/95 20 Burpee Box Jump Overs 24/20” 30 T2B 6:00 – 7:00 Rest 7:00 – 13:00 10 Clean & Jerks #155/105 20 BBJOs 30 C2B 13:00 – 14:00 Rest 14:00 – 20:00 10 Clean & Jerks #185/135 20 BBJOs 30 Bar Muscle UpsEach component will be For Time and if...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 20 – 32 2025 CrossFit Community Cup Workout #2 (4 Rounds for reps) Complete as many reps as possible following the interval of: 2 minutes of work 1-minute rest 2 minutes of work 1-minute rest 2 minutes of work 1-minute rest 3 minutes of work Rounds 1 and 2 15 toes-to-bars 15 overhead squats #95/65 Max-calorie row Rounds 3 and 4 15-calorie row 15 overhead squats #95/65 Max chest-to-bar pull-upsAll scales and variations are linked below…...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 22 – 52 E2MOM x 15 (Checkmark) Rd 1. 16 Reverse Deficit Lunges (8/side) Rd 2. 16 Kroc Rows (8/arm) Rd 3. 10 Dips + :15 HoldYou’re doing 5 rounds of this triplet. The Deficit Lunges will have you starting by standing on a plate (height is your choice 1-5″). Step back off the plate and Lunge your knee to the ground, then step back up on to the plate to finish, alternating legs. The Kroc Row is a dynamic bench/box supported S-Arm DB Row. It’s designed to be quite heavy as you can use the twist of the torso as added momentum. Dips can be fixed or on rings, but...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 20 Walking Lunge Steps 10 S-Arm Ring Rows (5/arm) 5 Inchworms Get Fit Min 20 – 40 2025 CrossFit Community Cup Workout #1 (AMRAP – Rounds and Reps) AMRAP x 20 15 Box Jump Overs 24/20” 10 DB Snatches #50/35 5 HSPUWorkout #1 will be adjusted for all divisions: Beginner – Novice – Intermediate – Advanced – Pro Link for all scales and variations… https://games-assets.crossfit.com/s3fs-public/2025-05/CFG25%20CC%20Workout%201%20Scorecard_V4_feaiuvhnaj_2.pdf?ZxfN4vGWKAQ06Anc4Ll105BQ_YMJ8gG3 Get Strong Min 45 – 55 Weighted Pull-ups (10 Minutes to establish a 2RM) Can be a pull-up or a chin-up. Finishing off your grip and pull for the day. For those still developing their Strict Pull Up, use a band assist and use the least amount of tension necessary to complete 2 reps. Others can load their Pull Up any way, weight vest, ruck, chain belt, weight between legs, etc.Read more