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!

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WOD

Working together to achieve our goals
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Schedule

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FIRE WITHIN AT CCF

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Monday, August 3rd Fire Within, a Christian based apparel company will have a booth set up at Covenant CF selling shirts. Their mission is based on scripture from Jeremiah 20:9.

“But if I say, “I will not mention his word or speak anymore in his name,” his word is in my heart like a fire, a fire shut up in my bones. I am weary of holding it in; indeed, I cannot.”

The founder, Jared Astle is a close friend and a man of many talents. He is a local firefighter and an amazing athlete. We are excited to have him and help spread the good word. For more information about Fire Within please visit: Fire Within

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STRENGTH:

1) BACK SQUATS – 5×2@80%
2) FRONT SQUATS – 5×2@80%

WOD:
AMRAP 10MIN OF:
10 BURPEES
15 WALL BALLS 20#/14#

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SKILL:

A) WORK UP TO HEAVY 3REP SINGLE ARM DB/KB OHS (RIGHT/LEFT)
B) WORK ON KIPPING DRILLS
BAR KIP PROGRESSION
KIPPING PULL UP PROGRESSION
**PLEASE WATCH BEFORE CLASS TO GET A GOOD UNDERSTANDING**

WOD:
50 BURPEES
5 ROPE CLIMBS
40 SIT UPS
4 ROPE CLIMBS
30 SINGLE ARM DB/KB OHS 15R/15L 35#/20#
3 ROPE CLIMBS
20 PULL UPS
2 ROPE CLIMBS
10 WALL WALKS
1 ROPE CLIMB
**ALL SEAT2STAND ROPE CLIMBS**

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STRENGTH:

FIND A NEW 1RM CLEAN AND JERK

WOD:
6MIN LADDER: 2, 4, 6, 8…
DEADLIFTS 225#/135#
BOX JUMPS 30″/24″
**REST 3MIN, THEN**
6MIN LADDER:2, 4, 6, 8…
KB SWINGS 70#/53#
BOX JUMPS 30″/24″

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STRENGTH/SKILL:

A) WORK TO A HEAVY TGU (BOTH ARMS)
**AFTER EACH ATTEMPT WORK ON…**
B) HS WALK PROGRESSIONS (SEE VIDEOS BELOW)
HANDSTAND WALK 1
HANDSTAND WALK 2

WOD:
AMRAP 15MIN OF:
5 T2B
5 RING DIPS
20′ HS WALK/40′ BEAR CRAWL
10 T2B
10 RING DIPS
20′ HS WALK/40′ BEAR CRAWL
15 T2B
15 RING DIPS
20′ HS WALK/40′ BEAR CRAWL

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STRENGTH:

FIND A NEW 1RM FRONT SQUAT

WOD:
AMRAP 8MIN OF:
PUSH PRESS 115#/75#
**EACH TIME YOU BREAK COMPLETE 30 DOUBLE UNDERS**
**REST 4MIN**
AMRAP 8MIN OF:
HANG SQUAT CLEAN 185#/115#
**EACH TIME YOU BREAK COMPLETE 30 DOUBLE UNDERS**

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STRENGTH:

EMOM FOR 10MIN COMPLETE:
2 THRUSTERS

WOD:
OPEN WOD 15.4
AMRAP 14MIN OF:
7 MUSCLE UPS
50 WALL BALLS 20#/14#
100 DOUBLE UNDERS

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WOD:

MXE DB SNATCH
:15SEC ON/:45SEC OFF – 10x
**REST 3MIN, THEN**

MXE BOX JUMPS 24″/20″
:15SEC ON/:45SEC OFF – 10x
**REST 3MIN, THEN**

MXE BENCH PRESS
:15SEC ON/:45SEC OFF – 10x