CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: 5 Cat Cows 10/arm Quadruped Y Raises 5 Childs Pose to Frog Pose Then 3 Rounds 20 Single Unders or Double Unders :20 Handstand Hold :20 Wall Sit + 5 Air Squats Get Fit Min 18 – 42 12 Rounds (Time) 20 ft Handstand Walk 25 Double Unders 10 Wall Balls #20/14 24 Min CapYou have to average better than 2:00 per round to finish under the cap, and those who have confidence in all three movements will certainly be set up to do that. All three movements should be attempted UB, modify distance, reps, or weight as needed to make it a possibility. 2 Wall Walks for the 20′ HSW will be a fine sub for today. There’s lots of time to coach the DU and HS Walk. Take advantage of the skill work time! Get Strong Min 48...Read more

Announcements The 2026 CrossFit Open starts Friday (workout to be announced 2/26 @3PM) Sign up at The 2026 CrossFit Games and complete/submit your score each week to receive a sticker and a free Covalence 2026 Open shirt! Deadline to register and submit your 26.1 score to receive your sticker and shirt is 3/2 @8PM 26.1 Tips With Coach Erik! CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 0:40 Easy 0:30 Moderate 0:20 Hard Bike 3 Rounds 5/side Cossack Squats 5/arm KB See Saw Press 5/arm KB Gorilla Row Get Strong Min 20 – 32 Back Squat (Every 90 sec x 8 5 – 4 – 3 – 3 – 2 – 2 – 1 – 1) One set on the :90, the 5 and 4 should be at a moderately challenging weight, focusing on ROM and establishing that bounce in the bottom if you have it....Read more

CrossFit Covalence – CrossFit Track Sunday Time Trial! (Time) With the potential for inclement weather you have multiple options today… Option 1: 5k Run Option 2: 5k Row Option 3: 10k Bike Erg Option 4: 12k Echo BikeChoose one and get after it. All of them will be rough. Make sure to record your time into Wodify for whichever option you choose.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 on / :30 off Handstand Hold Box Step Overs Glute Bridge Marches Lying PVC Raises Get Fit Min 20 – 32 3 Rounds for Time – SOLO (Time) 8 Wall Walks 24 Box Jump Overs 24/20″ 12 Min Cap-This is mostly about movement efficiency. If you get overly gassed on the Wall Walks make sure you’re not the type that holds your breath on each rep. Play with different foot work on the BJO to make sure you’re not traveling extra distance – stay tight to the box! In order to finish in the time cap rounds need to be completed in 4:00 or less. Modify volume as you need so you’re not lying on the floor for an extended period or staring at your box. Maybe try a 6/20 or even a 4/16 rep scheme. AMRAP...Read more

Announcements The 2026 CrossFit Open starts Friday (workout to be announced 2/26 @3PM) Sign up at The 2026 CrossFit Games and complete/submit your score each week to receive a sticker and a free Covalence 2026 Open shirt! Deadline to register and submit your 26.1 score to receive your sticker and shirt is 3/2 @8PM 26.1 Tips With Coach Erik! CrossFit Covalence – CrossFit CrossFit Open! 26.1!!! CrossFit Games Open 26.1 RX’d: (Ages 16-54) & Masters (55+) (Time) For Time: 20 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jump-Overs 40 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 40 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jumps Overs 20 Wall Ball Shots Time Cap : 12 Minutes F : 14-lb (6kg) medicine-ball, 9 foot target, 20-inch box M : 20-lb (9kg) medicine-ball,10 foot target,...Read more