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

Click here to check out our weekly schedule!

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150630

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STRENGTH:

A) PRESS – 5@40%; 5@50%; 5@60%
B) 1×10/10 i’s; 1×10/10 y’s; 1×10/10 t’s

WOD:
IN TEAMS OF 2 COMPLETE:
4x400M RUN
2X800M RUN
**RELAY STYLE; EACH PERSON RUNS 6 TOTAL EFFORTS**

150629

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STRENGTH:

BACK SQUATS – 5×5@85%

WOD:
100 DOUBLE UNDERS
50 MED BALL SIT UPS + THROW 20#/14#
40 BOX JUMPS 24″/20″
30 PUSH UPS
20 DB HANG CLEAN & JERKS
10 10M BEAR CRAWLS

150626

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STRENGTH:

BACK SQUATS – 6×2@80%

WOD:
AMRAP 7MIN  OF:
3, 6, 9, 12…
PUSH PRESS 145#/100#
WALL BALLS 20#/14#

150625

SATURDAY GAMETIME

SATURDAY GAMETIME


STRENGTH:
A) BENCH PRESS – 3×10
B) BENT OVER DB ROWS – 3×10

WOD:
50-40-30
RUSSIAN KB SWINGS 70#/53#
100-80-60
DOUBLE UNDERS
**REST 2MIN**
20 BURPEE PULL UPS
15 10M SHUTTLE SPRINTS
10 G2SHOULDER

150624

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STRENGTH:

BACK SQUATS – 6×6@80%

ACCESSORY:
100M FARMER WALK
6 ROMANIAN DEADLIFTS
10 AB WHEEL FLYOUTS
3x – FOR QUALITY

150623

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STRENGTH:

A) PRESS – 5@75%; 3@85%; 1(+)@95%
B) 3xMXE T2B

WOD:
40 ALT DB SNATCH
400M RUN
30 CLEAN & JERKS 135#/95#
400M RUN
20 RING DIPS

THE BEACON

beacon

Reminder: The Beacon is Sunday from 10:30a-2pm…we will leave CCF at 10:15am so please be on time if you would like to carpool. Looking forward to serving our city with everyone. Thank you for making a difference with us!!

When: Sunday, June 28th @ 10:15 @ CCF
Where: Carpool – CCF; The Beacon – 1212 Prairie St. Houston, TX 77002

VOLLEYBALL THIS SATURDAY

volleyball

This Saturday come hang with us at Wakefield CrowBar for food, drinks and volleyball. We love getting out here and hope you can come by with some friends for a fun Saturday!

When: Saturday, June 27th @ 2pm
Where:
954 Wakefield Dr. Houston, TX 77018