CrossFit Covalence – CrossFit Warm Up Merry Christmas Covalence!Read more

Announcements Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day. **Holiday Hours** Wed: 6, 7 , 8am Classes Christmas: Closed Fri: 6, 7, 8am Classes Saturday: Normal Hours CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds of TABATA Bike 20” ON / 10” OFF Then 3/side Spider-Man Lunge w/ Rotation 6 90/90 Hips with Good Mornings 6 Cat Cow The 5 Snatch Grip Deadlift 20 Bar Hops 10 Single Leg V-Ups 5 Hang Muscle Snatch 10 Up Downs 10 Single Leg V-Ups 5 Power Snatch 5 Lateral Burpees Over Bar 10 Kipping Knee Raises Get Fit Min 24 – 54 Bad Santa (AMRAP – Reps) AMRAP x...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run The 3 Rounds 10” HS Hold 5 Burpee Tuck Jumps 15 Banded Zercher Good Mornings Get Strong Min 20 – 28 Sumo Deadlift (E2MOM x 4 – 5 Reps) Using Sumo Deadlifts to prime to posterior chain before some heavier Cleans today. If you’re new to Sumo, be open to try some new set up positions until you find what feels most comfortable and strong. You can complete these reps T&G or if you’re the type that likes to settle the bar then re-engage (very typical with sumo) that’s fine too. Just like we try to squat with a mix of patterns, we should also be exposed to a mix of pulls as well. No need to go crazy heavy today, save yourself for the metcon. Get Fit Min 38 – 56 AMRAP x 18 (AMRAP – Rounds...Read more

CrossFit Covalence – At-Home Warm Up Min 0 – 12 200m Run The 3 Rounds 10” HS Hold 5 Burpee Tuck Jumps 15 Banded Zercher Good Mornings Get Strong Min 20 – 28 Sumo Deadlift (E2MOM x 4 – 5 Reps) Using Sumo Deadlifts to prime to posterior chain before some heavier Cleans today. If you’re new to Sumo, be open to try some new set up positions until you find what feels most comfortable and strong. You can complete these reps T&G or if you’re the type that likes to settle the bar then re-engage (very typical with sumo) that’s fine too. Just like we try to squat with a mix of patterns, we should also be exposed to a mix of pulls as well. No need to go crazy heavy today, save yourself for the metcon.Read more

Announcements Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day. CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds: 1:00 Row 8 Wall Ball Squat Clean Thruster R1: 8 Ring Rows R2: 8 Kip Swings R3: 4 Strict Pull Ups -Then- Go through Bar/Ring Muscle Up Drills Get Fit Min 20 – 35 4 Rounds for Max Reps (AMRAP – Reps) AMRAP x 3 250m/200m Row 25 Wall Balls #20/14 Max Ring OR Bar Muscle Ups Rest 1 MinuteThis workout isn’t about trying to crush the Row and WB today. A nice consistent pace and intentional break on the WB will keep your heart rate in control for bigger sets...Read more