Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality EMOM 8 (2 Rounds) 10 Barbell RDLs 10 Kip Swings 10 Muscle Cleans 10 Scap Pull Ups Get Fit Min 23 – 33 For Time (Time) 40 T2B 30 Power Cleans #155/105 30 Burpees (Target) 10 Min CapYou should be able to complete 10+ reps of T2B at a time to be able to hit the stimulus of today’s workout. This should be short and fast, especially on the gymnastics sets. The Power Cleans should be singles for the vast majority of you. Some might get the idea to...Read more

Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 100m Run 150m Row 5 Burpee Box Jump Overs Get Fit Min 20 – 50 E5MOM x 6 (Time) 400m Run / 500m(450m) Row 12 Burpee Box Jump Overs 24/20″Alternate between Running/Rowing each round (3 each). Treat this like 80%+ effort intervals, just stay shy of crossing past your threshold, otherwise you won’t find enough recovery time in each set to maintain...Read more

Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Jog then 3 Rounds :30 Hollow Rocks :30 Rest then PVC Pass Throughs + Burgener Snatch Warm Up (or other Snatch WU) Get Fit Min 20 – 43 4 Rounds for Quality (Weight) EMOM x 5 1 Squat Snatch 5 T2B 1:00 Rest between EMOMsThis is the first time I’ve written a format like this. You’ll do a 5 Minute EMOM of 1 Snatch AND 5 TTB (same minute) followed by a 1:00 rest window after all 5 minutes are finished. You’ll repeat that 4 total times. The...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Machine of Choice then 2 Rounds 6 Lateral Squats 3/side 6 Kang Squats 6 Jumping Squats 1:00 Rest then Barbell Back Squat practice/skill Get Strong mIN 20 – 36 Back Squat (16 Minutes to establish a heavy single) This is essentially a “heavy day”. The warm up should focus solely on getting athletes ready to squat heavy. Hit a few higher rep sets (3-5) early on as you build to prime the legs and ROM for the big weights to come. You should take about 3 total attempts at a heavy single sometime after the 10:00 mark. Get Fit Min 46 – 56 For Time (Time) 50 Wall Balls #20/14 30 Burpee Bar Muscle Ups 10 Min CapFor many this will be an AMRAP, but for those who can finish, push the pace as much as you...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3-6-9-12 Barbell Strict Press Air Squats Lateral Bar Hops Get Strong Min 20 – 32 Strict Press (E2MOM x 6 – 3 Reps) Build weight across sets. Focus on bar path and really opening up that OH position – which will help on the Thrusters to follow. Get Fit Min 40 – 52 AMRAP x 12 (AMRAP – Rounds and Reps) 200m Run 15 Box Jump Overs 24/20″ 10 Thrusters #135/95ow could you modify this for yourself if you set 4 rounds as your goal in 12 minutes? Consider 3 to be your minimum but you want to push for 4. Runs need to be reasonably paced even coming off a set of Thrusters. BJO rhythm should be smooth and steady. Thrusters should probably be UB each round – choose weights accordingly! Push this piece.Read more