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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Matt, Chris and Andrew Holiday Duck Hunting

STRENGTH:
OHS – 7×3
**FIND A 3RM**

WOD:
OPEN WOD 14.1
15 POWER SNATCH 75#/55#
30 DOUBLE UNDERS
**10MIN AMRAP**

MOBILITY:
OH BB/FOAM ROLL 3-POS BACK SMASH x:30SEC

12/12

STRENGTH:
PUSH JERKS – 7×3

WOD:
15 BB ROWS 95#/65#
20 V-UPS
25 PUSH PRESS 95#/65#
30 HOLLOW ROCKS
40 WALL BALLS 20#/14#
30 HOLLOW ROCKS
25 PUSH PRESS
20 V-UPS
15 BB ROWS

EXTRA WORK:
PARTNER LEG THROWS – 4×12

12/11

STRENGTH:
IN GROUPS OF 4 ALT 100″ SLED DRAG
5x

SKILL:
TAKE 12MIN TO WORK ON HSPU

WOD:
IN 10MIN…
1 MILE RUN
MX DEADLIFT 225#/135#
IN 6MIN…
800M RUN
MX POWER CLEAN 135#/95#
IN 4MIN…
400M RUN
MX FRONT SQUAT 135#/95#
**SCORE IS TOTAL REPS**

12/10

Create some and don't stop until they're yours

Create some and don’t stop until they’re yours

STRENGTH:
1) BURGENER WARM UP
2) IN 15MIN FIND A HEAVY W/ THE FOLLOWING COMPLEX: 1 HANG POWER SNATCH + 2 OHS

STRENGTH II:
EMOM FOR 6MIN PERFORM 2 HANG SQUAT SNATCH @ 80% OF ABOVE

WOD:
8 BURPEES
8 PULL UPS
10x

today

Friday, October 17th

Everything you need…get your PreGame C4, Recover with Peanut Butter Smash and sleep in a Cocoon. Maximize your body’s ability!!

STRENGTH:

BACK SQUATS – WEEK 8 – DELOAD TEMPO 32X1
5@40%; 5@50%; 5@60%

ACCESSORY:
100′ SLED PULL SHUFFLE
20 FLOOR WIPERS 135#/95#/65#
3x

WOD:
10-1
BURPEE BOX JUMPS 24″/20″
1-10
T2B

Friday, September 26th

IMG_3731-1

STRENGTH:
BACK SQUATS – WEEK 5
5@65%; 5@75%; 5(+)@85%

SKILL:
EMOM FOR 10MIN
6 BAR KIPS + 6 HOLLOW ROCKS

WOD:
50 AIR SQUATS
15 CLEAN & JERKS 135#/95#
30 AIR SQUATS
10 CLEAN & JERKS 155#/105#
10 AIR SQUATS
5 CLEAN & JERKS 185#/125#

 

Friday, September 5th

Friday September 5th


Houston based nonprofit, The Women’s Home and The Soteria Method of self-defense training invites the female members of Covenant CrossFit to attend a tour hour workshop led by Soteria Method Founder, Avital Zeisler. Come dressed in your fitness gear.

Named for the Grecian Goddwss of Safety, the Soteria method offers women a unique method of fitness and self-defense against a violent attack while enabling them to confidently live life to the fullest.