Welcome to Covenant CrossFIT:

At Covenant, we strive to inspire people, make them proud to be a part of our family and build loyalty through integrity by staying true to our Vision and Mission. It’s a coaching facility limited to small groups of people to ensure attention from their coach during every workout. We offer group training, utilizing the CrossFit method to share a vision of a healthier lifestyle. As a community we intend on creating a bond with fitness to accomplish our dreams and lifelong goals. We are dedicated to you.

Get Started Today!

Click Here to find out more information on how YOU can get started today!

Read More

WOD

Working together to achieve our goals
Click Here to see the WOD!

Read More

Schedule

Click here to check out our weekly schedule!

Read More

160504

_MG_8211-17

RX
STRENGTH
1-10-1-20-1-30
Strict press
**find a heavy with each**
WOD
AMRAP 9min of:
3 squat cleans 165/115
7 under/overs
LEVEL 2
STRENGTH
1-10-1-20-1-30
Strict press
**find a heavy with each**
WOD
AMRAP 9min of:
3 squat cleans 115/75
7 under/overs
LEVEL 1
STRENGTH
Strict press – 7×5
WOD
AMRAP 9min of:
3 hang squat cleans 65/45
7 under/overs

 

160503

_MG_8156-8

RX
STRENGTH
A. Front squats – 5-5-3-3-1-1
B. Banded OHS – 7×5

WOD
9 OHS 95/65
12 push ups
9 thrusters
12 T2B
3x

LEVEL 2
STRENGTH
A. Front squats – 5-5-3-3-1-1
B. Banded OHS – 7×5

WOD
9 OHS 75/55
12 push ups
9 thrusters
12 T2B
3×1

LEVEL 1
STRENGTH
A. Front squats – 5-5-3-3-1-1
B. Banded OHS – 7×5

WOD
9 OHS N
12 push ups
9 thrusters
12 T2B
3x

160502

_MG_8143-3
RX
SKILL
Take 10min to work on HS walk

WOD
EMOM for 30min complete:
Min1: 12 box jumps 24/20
Min2: 10 bench press 135/95
Min3: 8 pull ups
Min4: 6 DB hang squat cleans – heavy
Min5: 4 parallette transitions

LEVEL 2 
SKILL
Take 10min to work on HS walk

WOD
EMOM for 30min complete:
Min1: 12 box jumps 24/20
Min2: 10 bench press 115/75
Min3: 8 assisted pull ups
Min4: 6 DB hang squat cleans – heavy
Min5: 4 parallette transitions

LEVEL 1
SKILL
Take 10min to work on HS

WOD
EMOM for 30min complete:
Min1: 10 box jumps 20/12
Min2: 8 bench press 75/45
Min3: 4 ring rows
Min4: 4 DB hang squat cleans – heavy
Min5: 2 parallette transitions

160429

_MG_8196-12

RX
STRENGTH
Take 15min to complete the following complex:
3 push jerks + 2 split jerks

WOD
10 DB snatch 55/35
8 box jumps on and over 24/20
6 KBS 70/53
4 HSPU
2 muscle ups
8x

LEVEL 2
STRENGTH
Take 15min to complete the following complex:
3 push jerks + 2 split jerks

WOD
10 DB snatch 35/20
8 box jumps on and over 24/20
6 KBS 53/35
4 abmat HSPU
2 burpee pull ups
8x

LEVEL 1
STRENGTH
Take 15min to complete the following complex:
3 push jerks + 2 split jerks

WOD
10 DB snatch 20/15
8 box jumps on and over 24/20
6 RKBS 35/20
4 seated DB press
2 MU transitions
8x

160428

_MG_8206-16

RX
WOD
A. 500m row
B. 100′ sled pull heavy + 100′ shuttle sprint
C. 12 weighted knee raises from straps
D. 15-12-9-6-3 Goblet Squats
E. 5 back squats @ 75% of 1RM
F. :30sec plank hold on rings + MXE UB ring dips
5x

LEVEL 2
WOD
A. 500m row
B. 100′ sled pull heavy + 100′ shuttle sprint
C. 12 weighted knee raises from straps
D. 15-12-9-6-3 Goblet Squats
E. 5 back squats
F. :30sec plank hold on rings + MXE UB banded ring dips
5x

LEVEL 1
WOD
A. 350m row
B. 100′ sled pull heavy + 100′ shuttle sprint
C. 12 knee raises from straps
D. 15-12-9-6-3 Goblet Squats
E. 5 back squats
F. 10 banded dips
5x

160427

_MG_8187-10

RX
WOD
4 push jerks 185/125
5 front squats
6 power cleans
50 pull ups
4 push jerks
5 front squats
6 power cleans
75 push ups
4 push jerks
5 front squats
6 power cleans
100 sit ups

MIDLINE
A. :30sec side plank thrusts (each side)
B. :60sec weighted plank
C. 30 UB hollow rocks
3x

LEVEL 2
WOD
4 push jerks 135/95
5 front squats
6 power cleans
50 banded pull ups
4 push jerks
5 front squats
6 power cleans
50 push ups
4 push jerks
5 front squats
6 power cleans
50 sit ups

MIDLINE
A. :30sec side plank thrusts (each side)
B. :60sec plank
C. 20 UB hollow rocks
3x

LEVEL 1
WOD
4 push jerks 65/45
5 front squats
6 power cleans
50 pull ups
4 push jerks
5 front squats
6 power cleans
75 push ups
4 push jerks
5 front squats
6 power cleans
100 sit ups

MIDLINE
A. :30sec side plank hold (each side)
B. :30sec plank
C. 20 hollow rocks
3x

160426

_MG_8203-15

RX
STRENGTH
Find a new 1rm power snatch and full snatch

WOD
“Nasty Helen”
60 air squats
7 muscle ups
21 KB Swings 53/45
3x

LEVEL 2
STRENGTH
Find a new 1rm power snatch and full snatch

WOD
“Nasty Helen”
60 air squats
5 pull ups
5 push ups
5 MU transitions
21 KB Swings 45/35
3x

LEVEL 1
STRENGTH
1. Hang power snatch – 7×5
2. OHS – 7×5

WOD
“Nasty Helen”
50 air squats
10 ring rows
10 push ups
21 KB Swings 35/25
3x

160425

_MG_3756-124

RX
STRENGTH
Run 1mile for time
**need to record**

WOD
EMOM for 25min complete:
Min1: 100m run w/ med ball 20/14
Min2: 7 wall balls + 5 burpees
Min3: 35 double unders
Min4: 10 strict pull ups
Min5: 10 renegade rows – heavy

LEVEL 2
STRENGTH
Run 1mile for time
**need to record**

WOD
EMOM for 25min complete:
Min1: 100m run w/ med ball 20/14
Min2: 7 wall balls + 5 burpees
Min3: 15 double unders
Min4: 10 banded strict pull ups
Min5: 10 renegade rows – heavy

LEVEL 1
STRENGTH
Run 1mile for time
**need to record**

WOD
EMOM for 25min complete:
Min1: 100m run
Min2: 5 wall ball ext + 3 burpees
Min3: 50 singles
Min4: 10 ring rows
Min5: 10 renegade rows

160422

_MG_2048-38

RX
STRENGTH
A. Med. ball DB bench press – 5×5
B. Side plank thrusts – 5x:30sec (each side)

WOD
200m run
5x – rest :60sec between efforts
Rest 5min, then
70 weighted box step ups 20/14; 24/20
**EMOM complete 3 burpees; start w/ burpees**

LEVEL 2
STRENGTH
A. Med. ball DB bench press – 5×5
B. Side plank thrusts – 5x:30sec (each side)

WOD
200m run
5x – rest :60sec between efforts
Rest 5min, then
60 weighted box step ups 20/14; 24/20
**EMOM complete 3 burpees; start w/ burpees**

LEVEL 1
STRENGTH
A. Med. ball DB bench press – 5×5
B. Side plank hold – 5x:30sec (each side)

WOD
200m run
4x – rest :60sec between efforts
Rest 5min, then
50 weighted box step ups 14/10; 24/20
**EMOM complete 3 burpees; start w/ burpees**

160421

Screen Shot 2016-04-12 at 3.53.43 PM
RX
STRENGTH
EMOM for 12min complete:
Min1: :30sec hollow rocks
Min2: :30sec superman rocks
Min3: :30sec hanging hip touch
WOD
21-18-15-12-9-6-3
Deadlifts 255/180
K2E
LEVEL 2
STRENGTH
EMOM for 12min complete:
Min1: :30sec hollow body hold
Min2: :30sec superman hold
Min3: :30sec hanging hip touch
WOD
21-18-15-12-9-6-3
Deadlifts 185/125
K2C
LEVEL 1 
STRENGTH
EMOM for 12min complete:
Min1: :30sec hollow body hold
Min2: :30sec superman hold
Min3: :30sec hanging from bar
WOD
21-18-15-12-9-6-3
DBL KB deadlifts 53/35
Tuck crunches