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

150506

_MG_7366-X3
STRENGTH:

A) 8 SEATED (FLOOR) STRICT DB PRESS W/ :03SEC NEGATIVES (EVERY REP)
B) 10 CLOSE GRIP BENCH PRESS
C) 12 SKULL CRUSHERS
4x

WOD:
100 BOX JUMPS 24″/20″
50 PUSH PRESS 95#/65#
**EMOM COMPLETE 5 RING DIPS; START W/ DIPS; 15MIN CAP**

150505

_MG_7130-X3
STRENGTH:

1) FRONT SQUATS – 3@70%; 3@80%; 3(+)@90%
2) BACK SQUATS – 70% OF ABOVE FOR 1 ATTEMPT MXE UB REPS

WOD:
PARTNER WOD
10…1
WALL BALLS 20#/14#
PULL UPS
**I GO, YOU GO; SHUTTLE RUN 10M BETWEEN EFFORTS**

150504

unnamed
STRENGTH:

1) RETEST PULL UPS
2) WORK TO FIND A HEAVY SNATCH

WOD:
EMOM FOR 5MIN COMPLETE:
3 FULL SNATCHES @ 60%
EMOM FOR 5MIN COMPLETE:
20 DOUBLE UNDERS
EMOM FOR 5MIN COMPLETE:
2 FULL SNATCHES @ 70%
EMOM FOR 5MIN COMPLETE:
20 DOUBLE UNDERS
EVERY :30SEC FOR 5MIN COMPLETE:
1 FULL SNATCH @ 80%

150430

JW3

JW3


STRENGTH:

TAKE 10MIN TO FIND A HEAVY BACK SQUAT
THEN,
EVERY :90SEC COMPLETE:
5 BACK SQUATS @ 65-75% OF ABOVE
6x

WOD:
80 DOUBLE UNDERS
40 MOUNTAIN CLIMBERS (2CT.)
20 GOBLET SQUATS 53#/35#
3x

150429

_MG_6324-X3
STRENGTH:
A) 12 DOUBLE RUSSIAN KB SWINGS
B) 10 STRICT CHIN UPS
C) 8 TUCK CRUNCH GET UPS
**3x – ADD WEIGHT IF POSSIBLE**

WOD:
AMRAP 5MIN OF:
8 WALL BALLS 20#/14#
12 ALT. DB SNATCH
**REST 3MIN**
AMRAP 5MIN OF:
100′ SHUTTLE SPRINT
10 RING DIPS

150429

_MG_6557-X3
STRENGTH:

EMOM FOR 10MIN COMPLETE THE FOLLOWING:
1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK
**IF NECESSARY, ADD WEIGHT AS YOU GO**

WOD:
“GRIFF”
800M RUN FORWARDS
400M RUN BACKWARDS
800M RUN FORWARDS
400M RUN BACKWARDS

150428

_MG_6311-X3
STRENGTH:

FRONT SQUATS – 5@65%; 5@75%; 5(+)@85%

DEADLIFTS @ 1.5xBW; BW; 3/4BW
THEN,
AMRAP 3MIN OF:
5 BOX JUMPS 24″/20″
7 T2B
**3x – REST 1MIN BETWEEN ROUNDS**

THIS SATURDAY

IMG_2566

This week is the kick off of Covenant CF’s new Saturday schedule. The first Saturday of every month we will be hosting a FREE community workout for everyone. If you are new to CrossFit, new to the area, a friend of friend or just interested to see what the hype is all about, this is a great opportunity for you. At 10am we will provide a scalable workout for all levels of fitness. So please feel free to grab a friend and drop in on us!

Covenant family, we encourage you to participate as the workouts will still be just as challenging just  geared towards more bodyweight movements. Beyond the first Saturday, expect to see Hero WODs and longer more skilled workouts to kick off the weekend just right. Remember guys, encourage new comers to take a weekly class that would fit their schedule and/or the first Saturday of the month. Thank you!

10397021_10101137459010122_7559006389117851837_o10155505_550029088443927_1325864143_n-2

Also we are very sad to see one of CCF’s most adorable couples start a new chapter in their lives. This Sunday, Kevin and Molly Woeste will be moving back to Ohio to carry out the family business. We are all very excited for them to take on a new venture and would like to celebrate with a proper farewell. Doughmaker Doughnuts will be in the parking lot selling doughnuts starting at 9am until they sell out. If you haven’t had the pleasure of enjoying one of these unique treats, get there early! They will go quick!! After the workout we will say our final goodbyes give them our best.

Cheers Kevin and Molly! We will never forget your positive attitudes and smiling faces!!

150427

the beacon
STRENGTH:

PULL UP CYCLE – WEEK 5 (FINAL WEEK)

WOD:
30 PUSH UPS
20 HANG CLEAN & JERKS 145#/100#
30 PUSH UPS
**2x – REST 3MIN BETWEEN ROUNDS**

150424

zach press
STRENGTH:

A) 4×12 BENCH PRESS
B) 4×10 STRICT K2C

WOD:
21 S2OH 95#/65#
21 PULL UPS
21 KB SWINGS 53#/35#
15 HANG POWER SNATCH
15 PULL UPS
15 KB SWINGS
9 THRUSTERS
9 PULL UPS
9 KB SWINGS