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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STRENGTH:

PULL UP CYCLE

WOD:
COMPLETE THE FOLLOWING COMPLEX:
2 FRONT RACK LUNGES + 1 PUSH PRESS 135#/95#
10x
THEN,
50 T2B
THEN,
COMPLETE THE FOLLOWING COMPLEX:
2 FRONT RACK LUNGES + 1 PUSH PRESS 135#/95#
10x

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STRENGTH:

BENCH PRESS – 7×3

WOD:
20 PULL UPS
30 WALL BALLS 20#/14#
20 PUSH UPS
**4x – REST 2MIN**

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STRENGTH:

OHS – 5×5

WOD:
AMRAP 1MIN OF:
T2B
**REST 1MIN**
AMRAP 7MIN OF:
30 DOUBLE UNDERS
30 SIT UPS
**REST 1MIN**
AMRAP 1MIN OF:
T2B

150408

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STRENGTH:

EMOM FOR 10MIN COMPLETE:
10 DEFICIT HSPU’S (EVEN)
10 STRICT BB ROWS (ODD)

WOD:
800M RUN
1 ROUND OF DT
400M RUN
1 ROUND OF DT
200M RUN
1 ROUND OF DT
**17MIN CAP**

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STRENGTH:

FRONT SQUATS – 5@65%; 5@75%; 5(+)@85%

WOD:
30 RUSSIAN KB  SWINGS 70#/53#
15 BURPEE BOX JUMPS 24″/20″
**3x – REST 1MIN BETWEEN RNDS**

150406

Congrats to Josh and Kat!!

Congrats to Josh and Kat!!


STRENGTH:

PULL UP CYCLE – WEEK 2
**THE CYCLE WILL BE COMPLETED EVERY MONDAY THAT WAY FOR THOSE WHO WANT TO REPEAT IT THROUGHOUT THE WEEK, YOU HAVE MULTIPLE OPPORTUNITIES**

WOD:
“AMANDA”
9-7-5
MUSCLE UPS
FULL SNATCH 135#/95#

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WOD I:

100 HOLLOW ROCKS
*EVERY TIME YOU BREAK COMPLETE 20 DOUBLE UNDERS*
**FOR TIME**

WOD II:
15-12-9
WALL SQUATS
BAR KIPS (2CT)
TWO POINT PLANKS
*AFTER EVERY ROUND COMPLETE :30SEC RING SUPPORT HOLD*
**FOR QUALITY**

WOD III:
400M BACKWARDS RUN
**FOR TIME**

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STRENGTH/SKILL:

BEGINNING OF A NEW PULL UP CYCLE

WOD:
21 G2SHOULDER W/ MED BALL
400M RUN
15 G2S
400M RUN
9 G2S
400M RUN

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STRENGTH:
FIND A NEW 1RM FRONT SQUAT
**WE WILL START A NEW CYCLE SO MAKE SURE YOU RECORD/COMPLETE**

WOD:
AMRAP 7MIN OF:
7 T2B
7 S2OH 135#/95#
**REST 3MIN**
AMRAP 7MIN OF:
7 FRONT SQUATS 135#/95#
7 RING DIPS
**REST 3MIN**
AMRAP 7MIN OF:
7 HSPUS
7 BOX JUMP OVERS 24″/20″

EASTER WEEKEND

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As you know Easter weekend is right around the corner and we will be acknowledging the death of Jesus the same way we do each year, The Jesus WOD. The workout is meant to represent the sacrifice He made for us before His crucifixion. This is something we all feel strongly about and know it’s a WOD you won’t forget! It’s rough but a good opportunity to reflect on the gift of life we have all received.

JESUS WOD
10 DEADLIFTS 95#/65#
10 SQUAT CLEANS
10 PUSH PRESS
50′ WALKING LUNGE W/ BB ON YOUR BACK
14x
**AT NO POINT IS THE BB ON THE GROUND UNTIL ROUNDS 3,7, AND 9**
**AT ROUNDS 3, 7, AND 9 COMPLETE 7 TURKISH GET UPS W/ 53#/35# KB**

The workout represents the 14 stations of the Cross and the 3 times Jesus fell to the ground.

The workout will be performed on Good Friday at 11am and we encourage everyone to participate. The schedule will be as followed for the weekend…

Good Friday – 11am only
Saturday – Closed
Easter Sunday – Closed

Thank you and we hope to see you there. Have a great week!