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

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Schedule

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2015 CF Open Schedule – UPDATED

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THE OPEN: February 26th – March 30th

It’s that time of year again, time to put your fitness to the test. For the next five weeks Covenant will participate in the CF Open as a class and individuals. Every Friday you will have the option to complete the open workout or scaled option, both released by CrossFit HQ Thursday night. If you have officially signed up you can be judged/validated on Saturday mornings starting at 9a. Those who have time constraints will need to plan alternate schedule with official judge or coach. Please see schedule below.

Thursday: workouts released
Friday: members will choose between “open” or “scaled” WODs (all classes/normal times)
Saturday: gym will open at 8:30a for prep and strategy; 9-10a judging; 10-11a normal class WOD

UPDATE: In an effort to make scheduling fair and smooth for everyone we have decided to implement a 4 heat schedule every Saturday. Each heat will consist of 5 people, beginning every 15min at 9a (9a; 9:15a; 9:30a; 9:45a). We have already selected each participants heat as they will stay the same for the next 4 weeks. The only factor that will change is your time. Week 2’s 9a heat will go at 9:15a week 3, 9:30a week 4 and 9:45a week 5. The 9:45a heat week 2 will go at 9a week 3 and so on. All heats will begin promptly at the designated time so please make sure you are warmed up and ready to go by then. We understand everyone has different time constraints and commitments so if one of the weeks doesn’t work for you please notify one of your coaches as early as possible. Conducting a fair, organized open is our goal and we hope you can work with us. Thank you for your cooperation.

Please see week 2’s schedule below…(I know it’s small but you can also see at the gym)

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Good luck and remember, let’s have FUN!!

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Get involved...Crawfish Boil Ticket sale meeting tonight @ 730...Cafe Express West Gray

Get involved…Crawfish Boil ticket sale meeting tonight @ 730p…Cafe Express West Gray


GYMNASTICS:

IN TEAMS OF 3 COMPLETE 150 RING ROWS
**TEAM MUST BE HOLDING HOLLOW BODY; WORKING IN SETS OF 5 ONLY**

WOD:
3MIN AMRAP OF:
100M PLATE RUN (INSIDE)
**REST 3MIN**
3MIN AMRAP OF:
FLOOR WIPERS 135#/95#
**REST 3MIN**
3MIN AMRAP OF:
ROW FOR CAL.

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Jude climbing the fence for time

Jude climbing the fence for time


PART A:

TAKE 12MIN TO FIND A HEAVY W/ THE FOLLOWING:
1 HANG POWER CLEAN + 1 JERK
**REST 3MIN**

PART B:
EVERY :30SEC FOR 6MIN COMPLETE:
1 HANG POWER CLEAN + 2 JERKS @ 75-80% OF ABOVE
**REST 3MIN**

PART C:
AMRAP 4MIN OF:
HR BURPEES
**SCORE=WEIGHT OF “B” + #OF BURPEES

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15.1 IN THE BOOKS

15.1 IN THE BOOKS #photcred BRET


STRENGTH:

TAKE 15MIN TO FIND A HEAVY W/ THE FOLLOWING COMPLEX:
1 POWER SNATCH + 1 HANG SQUAT SNTACH + 2 OHS

WOD:
10…1
BACK SQUATS 155#/105#
MOUNTAIN CLIMBERS (2CT.)
**IF SQUATS ARE BROKEN COMPLETE 1 BEAR COMPLEX**

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THIS IS THE WEEK!

THIS IS THE WEEK!


WOD:

AMRAP 5MIN OF:
10 WALL BALLS 20#/14#
3 MUSCLE UPS
**REST 5MIN**

AMRAP 5MIN OF:
5 POWER CLEANS 115#/75#
25 DOUBLE UNDERS
**REST 5MIN**

AMRAP 5MIN OF:
7 T2B
7 BOX JUMPS 24″/20″
**REST 5MIN**

AMRAP 5MIN OF:
5 G2OH 115#/75#
10 AIR SQUATS
**CREDIT TO SHERWOOD’S MONDAY MONSTER MASH**

MOBILITY:
1) BB SHOULDER SMASH
2) COAHES CHOICE

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WOD:
“OPEN WOD 15.1″
15 T2B
10 DEADLIFTS 115#/75#
5 POWER SNATCHES 115#/75#
**9MIN AMRAP, THEN,**

FIND A 1RM CLEAN & JERK
**@9:01 – 15:00**

“OPEN WOD 15.1 (SCALED)”
15 HANGING KNEE RAISES
10 DEADLIFTS 85#/55#
5 G2OH  85#/55#
**9MIN AMRAP, THEN,**

FIND A 1RM CLEAN& JERK
**@9:01 – 15:00**

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Week 1 is here

Week 1 is here


STRENGTH:

MXE UB POWER CLEANS @ 50% AND 55% OF 1RM
**REST 3MIN BETWEEN EFFORTS**

WOD:
1MILE RUN
**FOR TIME; REST 3MIN, THEN,**
MXE T2B
**2MIN AMRAP**
**SCORE = TIME + # OF REPS**

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Full House Saturday's

Full House Saturday’s


**DUE TO WEATHER CONDITIONS ON THE 25TH WE WILL SLIGHTLY SWITCH UP OUR 60 DAY CHALLENGE PROGRAMMING; YAY NO RUNNING IN THE FREEZING RAIN**

SKILL:
MX HEIGHT BOX JUMP

WOD:
“CCF BENCHMARK”
75 WALL BALLS 20#/14#
REST 3MIN
50 BURPEES
REST 3MIN
25 THRUSTERS 95#/65#
**FOR TIME**

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His business card simply says. "I'll call you." He is the most interesting man in the world.

His business card simply says. “I’ll call you.” He is the most interesting man in the world.


WOD:

“CROSSFIT TOTAL”
1) FIND A NEW 1RM BACK SQUAT
2) FIND A NEW 1RM STRICT PRESS
3) FIND A NEW 1RM DEADLIFT
**TAKE 15MIN TO FIND 1RM THEN ROTATE**

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60 DAY CHALLENGE – FINAL WEEK 

STRENGTH:
OHS – 7×3
**BUILD TO A HEAVY TRIPLE**

WOD:
“OPEN WOD 14.1″
30 DOUBLE UNDERS
15 SNATCHES 75#/55#
**10MIN AMRAP**

MOBILITY:
THORACIC MOBILIZATION