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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150129

I couldn't help myself.....These guys bring so much energy, dedication and happiness to CCF we would be lost without them! We appreciate all your hard work and ridiculousness

I couldn’t help myself…..These guys bring so much energy, dedication and happiness to CCF we would be lost without them! We appreciate all your hard work and ridiculousness


STRENGTH:

SEATED STRICT DB PRESS – 6×6
**BUILD TO A HEAVY**

WOD:
AGAINST A RUNNING CLOCK…
@0:00
400M RUN
24 ALT PISTOLS
@6:00
8 DEADLIFTS 275#/165#
12 BOX JUMPS 24″/20″
3x
@12:00
25 HR PUSH UPS
25 PULL UPS
2x
@18:00
800M RUN
24 ALT PISTOLS
CLOCK STOPS @ 24:00

150128

Taking care of business

Taking care of business


STRENGTH:

OHS – 8×3@65-70%

ACCESSORY:
A) GOOD MORNINGS – 3×8
B) HOLLOW BODY HOLD – 3x:30-:45SEC

WOD:
60 T2B
**EVERY TIME YOU BREAK COMPLETE 100M SPRINT**

150127

2 CCF OG's - Bret and Dave

2 CCF OG’s – Bret and Dave


STRENGTH:

TAKE 15MIN TO FIND A 1RM HANG POWER CLEAN

WOD:
2 CLEAN & JERKS 135#/95#
2 BURPEES OTB
4 CLEAN & JERKS
4 BURPEES OTB
6 CLEAN & JERKS
6 BURPEES OTB

**10MIN LADDER**

ACCESSORY:
RING FLY OUTS – 3×12
SINGLE ARM DB ROWS 4×10/8/6/10

150126

Games2012_12.4Announcement_Landscape

STRENGTH:
COMPLETE THE FOLLOWING COMPLEX:
FRONT RACK LUNGE R + L + 3 FRONT SQUATS + FRONT RACK LUNGE R + L + 2 FRONT SQUATS + FRONT RACK LUNGE R + L + 1 FRONT SQUAT
**4x – BUILD TO A HEAVY**

WOD:
OPEN WOD 12.4
150 WALL BALLS 20#/14#
90 DOUBLE UNDERS
30 MUSCLE UPS
**12MIN AMRAP**

150123

#fbf "Willdabeast" holding on to the bar

#fbf “Willdabeast” holding on to the bar


STRENGTH:

DEADLIFT – WARM UP TO 2 ATTEMPTS @ 15RM TNG
**15MIN CAP**

WOD:
21-18-15-12-9-6-3
SDHP 75#/55#
S2OH 75#/55#

MIDLINE:
100 WEIGHTED HOLLOW ROCKS FOR TIME 10#/5#

150122

WOOOHOOOO BRING ON THE FUN!!

WOOOHOOOO BRING ON THE FUN!!


STRENGTH:

EMOM FOR 10MIN COMPLETE:
4 POWER CLEANS + 1 FRONT SQUAT 145#/100#
**@ 10MIN COMPLETE THE COMPLEX, THEN, AMRAP POWER CLEANS**

WOD:
DEATH BY 10M

150121

Coach Trey leading the stairs...

Coach Trey leading the stairs…


STRENGTH:

5×6 – 1 PUSH PRESS + 1 SPLIT JERK = 1 COMPLETE REP
**BUILD TO A HEAVY; TNG**

WOD:
AGAINST A RUNNING CLOCK…
@ 0:00
40 WALL BALLS 20#/14#
MXE 6″ TARGET BURPEES
@ 4:00
30 WALL BALLS
MXE 6″ TARGET BURPEES
@7:00
20 WALL BALLS
MXE 6″ TARGET BURPEES
@ 9:00
10 WALL BALLS
MXE 6″ TARGET BURPEES
CLOCK STOPS @ 10:00
**SCORE IS TOTAL # OF BURPEES**

ACCESSORY:
ACCUMULATE TOTAL OF 4MIN IN BOTTOM OF A SQUAT
**FORM IS FOCUS**

150120

One of your most supportive CCF members! Thanks Alex for constantly encouraging the whole squad!

One of your most supportive CCF members! Thanks Alex for constantly encouraging the whole squad!


STRENGTH:

TAKE 15MIN TO FIND A 3RM HANG SQUAT SNATCH

WOD:
5 G2SHOULDER 100#/80#
10 RING ROWS
25 DOUBLE UNDERS
**12MIN AMRAP**

ACCESSORY:
3xMXE L-SIT HOLD
3xMXE CHIN UPS + 1 MXE HANG HOLD