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.

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WOD

Working together to achieve our goals
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Schedule

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161209

15252576_1906336712927470_2023098982804536296_o
RX
STRENGTH
A) 2 skin the cat
B) 10 planche + alt. knee tuck
5x
WOD
30 burpees OTB
30 T2B
30 OHS 115/75
LEVEL 2
STRENGTH
A) 2 skin the cat (tuck AFAP)
B) 10 planche + alt. knee tuck
5x
WOD
30 burpees OTB
30 T2W
30 OHS 75/55
LEVEL 1
STRENGTH
A) 6 strict knee tucks
B) 10 planche + alt. knee tuck
5x
WOD
30 burpees OTB
30 T2B
30 OHS 45/35

161208

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RX
STRENGTH
E:30sec for 15min complete:
1 power clean
Start reps 1-10 moderately heavy
Reps 11-15 add 10#
Reps 16-25 add 10#
Reps 26-30 add 10#
WOD
25-20-15-10-5
Push ups
Box jumps on and over 24/20
LEVEL 2
STRENGTH
E:30sec for 15min complete:
1 power clean
Start reps 1-10 moderately heavy
Reps 11-15 add 5-10#
Reps 16-25 add 5-10#
Reps 26-30 add 5-10#
WOD
25-20-15-10-5
Abmat push ups
Box jumps on and over 24/20
LEVEL 1
STRENGTH
1 hang power clean
E:30sec for 15min complete:
WOD
25-20-15-10-5
Knee push ups
Box jumps 20/16

161207

15259368_1906336676260807_2383678150943787917_o
RX
WOD
600m run
30 DB lunges 35/20 (FR/1DB)
15 back squats @ BW
3x
MOBILITY
Shoulder mob
1. 2x:30sec 90 degree partner stretch
2. 2x:30sec BB hang shoulder extension
LEVEL 2
WOD
600m run
30 DB lunges 25/15 (FR/1DB)
15 back squats @ 0.75% BW
3x
MOBILITY
Shoulder mob
1. 2x:30sec 90 degree partner stretch
2. 2x:30sec BB hang shoulder extension
LEVEL 1
WOD
600m run
30 lunges
15 back squats 65/45
3x
MOBILITY
Shoulder mob
1. 2x:30sec 90 degree partner stretch
2. 2x:30sec BB hang shoulder extension

161206

15271966_1906336526260822_417375393287057656_o
RX
STRENGTH
EMOM for 10min complete:
1 power snatch + 3 OHS
WOD
12-9-6
Thrusters 75/55
Jumping pull ups
3x – rest 1min BTWN RNDS
LEVEL 2
STRENGTH
EMOM for 10min complete:
1 power snatch + 3 OHS
WOD
12-9-6
Thrusters 55/35
Jumping pull ups
3x – rest 1min BTWN RNDS
LEVEL 1
STRENGTH
EMOM for 10min complete:
1 hang power snatch + 3 OHS
WOD
12-9-6
Thrusters 35/20
Jumping pull ups
3x – rest 1min BTWN RNDS

161205

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RX
STRENGTH
“1+ STRICT PULL UP”
A) 2-8 strict pull ups (add reps from last week; can load if needed; goal is add weight over reps, both is a bonus)
B) 3x:07sec negatives
C) 10/8/6/12 single db rows (set of 10 should be 5# heavier than last week; 8/6 add load; 12 should be same or more weight than the set of 10)
4x
SKILL
Take 10min to work on free standing HS
WOD
AMRAP 5min of:
10 deadlifts 225/155
10 HSPU
LEVEL 2
STRENGTH
A) 3-5 assisted pull up (lowest band w/o kip)
B) 2 MXE holds (chin over the bar)
C) 10/8/6/12 single db rows (set of 10 should be 5# heavier than last week; 8/6 add load; 12 should be same or more weight than the set of 10)
4x
SKILL
Take 10min to work on kipping HSPU
WOD
AMRAP 5min of:
10 deadlifts 185/125
7 abmat HSPU
LEVEL 1
STRENGTH
A) 3-5 assisted pull up (lowest band w/o kip)
B) 2 MXE holds (chin over the bar)
C) 10/8/6/12 single db rows (set of 10 should be 5# heavier than last week; 8/6 add load; 12 should be same or more weight than the set of 10)
4x
SKILL
Take 10min to work on kicking up to HS
WOD
AMRAP 5min of:
10 deadlifts 95/65
7 box HSPU

161202

079v7628
RX/LEVEL 2/LEVEL 1
WOD
“We will be outside, enjoying the beautiful weather!”
Stairs/KB’s/and BW
**bring a water bottle**

161201

079v7627
RX
WOD
5 RNDS of “Cindy”
3 RNDS of “DT” 155/105
1 mile run
MOBILITY
See “whiteboard” for direction
LEVEL 2
WOD
5 RNDS of “Cindy” (assisted pull ups + abmat push ups)
3 RNDS of “DT” 115/75
1 mile run
MOBILITY
See “whiteboard” for direction
LEVEL 1
WOD
4 RNDS of “Cindy” (ring rows + knee push ups)
3 RNDS of “DT” (KB = deads; DB’s = hang cleans + S2OH)
1K run
MOBILITY
See “whiteboard” for direction

161130

079v7582
RX
STRENGTH
Take 12min to warm up to 90% of 1RM back squat
WOD
EMOM for 28min complete:
Min1: 200’ sled drag 90/70
Min2: 15/12 cal row
Min3: 2 back squats @ 90%
Min4: :50sec plank hold
LEVEL 2
STRENGTH
Take 12min to warm up to a heavy back squat
WOD
EMOM for 28min complete:
Min1: 100’ sled drag 90/70
Min2: 12/9 cal row
Min3: 2 back squats
Min4: :40sec plank hold
LEVEL 1
STRENGTH
Back squats – 5×5
WOD
EMOM for 28min complete:
Min1: 100’ sled drag
Min2: 9/7 cal row
Min3: 5 back squats
Min4: :30sec plank hold

161129

079v7610
RX
WOD
40 double unders
20 DB snatch 55/35
2 LL rope climbs
4x
SKILL
Take the remaining time in class to work on a weakness:
Double unders/HSPU/T2B
LEVEL 2
WOD
30 double unders
20 DB snatch 35/20
3 rope climbs
4x
SKILL
Take the remaining time in class to work on a weakness:
Double unders/HSPU/T2B
LEVEL 1
WOD
40 singles
20 DB snatch 20/15
2 lay2stand
4x
SKILL
Take the remaining time in class to work on a weakness:
Double unders/HSPU/T2B

161128

079v7555
RX
STRENGTH
“1+ STRICT PULL UP”
A) MXE chin ups
B) 5x:05sec negatives
C) 10/8/6 single arm db rows – heavy; add load each set
3x
WOD
30 strict press 75/55
10 burpee box jumps 24/20
30 push press 95/65
10 burpee box jumps
30 push jerks 115/75
10 burpee box jumps
LEVEL 2
STRENGTH
“NO STRICT PULL UP”
A) 10 ring rows
B) 3 MXE ring hold
C) 10/8/6 single arm db rows – heavy; add load each set
3x
WOD
30 strict press 55/35
10 burpee box jumps 24/20
30 push press 75/55
10 burpee box jumps
30 push jerks 95/65
10 burpee box jumps
LEVEL 1
STRENGTH
“NO STRICT PULL UP”
A) 10 ring rows
B) 3 MXE ring hold
C) 10/8/6 single arm db rows – heavy; add load each set
3x
WOD
30 strict press 25/15
10 burpee plate jumps
30 push press 45/35
10 burpee plate jumps
30 push press 65/45
10 burpee plate jumps