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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150114

Wilson and Jordan coming thru on a great 2 year anniversary gift! Thanks fellas

Wilson and Jordan coming thru on a great 2 year anniversary gift! Thanks fellas


STRENGTH:

10 WIDE PUSH UPS
10 NARROW PUSH UPS
20 PUSH UPS
2x – FOR QUALITY

WOD:
AGAINST A RUNNING CLOCK…
400M RUN
20 LATERAL BURPEES OVER THE BAR
@6MIN…
12 S2OH 135#/95#
12 T2B
3x
@12MIN…
16 FRONT RACK LUNGES 135#/95#
10 SQUAT JUMPS
3x
@18MIN…
800M RUN
20 LATERAL BURPEES OVER THE BAR
**WEIGHT MUST BE THE SAME FOR S2OH & FRONT RACK LUNGES; ATHLETE WILL HAVE 4 TOTAL SCORES (USE PHONE OR WHITEBOARD TO HELP REMEMBER)**

150113

Mix it up with your coaches at Buffalo Bayou for stairs and hills this Saturday. We are planning on meeting at CCF at 7:20am...convoy leaving at 730am. Give your 60dayChallenge everything you got! see you then!!

Mix it up with your coaches at Buffalo Bayou for stairs and hills this Saturday. We are planning on meeting at CCF at 7:20am…convoy leaving at 730am. Give your 60dayChallenge everything you got! see you then!!


STRENGTH:

BACK SQUATS – 5×3
**BUILD TO A 3RM**

SKILL:
L1) TAKE 10MIN TO WORK ON EFFICIENT KIPPING IN THE HANDSTAND POS
L2) PRACTICE HS WALKS

WOD:
“DIANE”
21-15-9
DEADLIFTS 225#/135#
HSPU’S

150112

Randy decided he needed to rent a tux for the Ball and sported it well

Randy decided he needed to rent a tux for the Ball and sported it well


STRENGTH:

EVERY :90SEC COMPLETE 2 STRICT PRESS @ 80-85%
8x

SKILL:
TAKE 5MIN TO WORK ON PISTOL PROGRESSIONS, THEN,
EMOM FOR 4MIN COMPLETE 10ALT PISTOLS

WOD:
20 FRONT SQUATS 155#/105#
30 BOX JUMPS 30″/24″
40 KB SWINGS 53#/35#
50 WALL BALLS 20#/14#

150109

STRENGTH:
500M ROW FOR TIME

WOD:
10 HSPU’S
20 POWER CLEANS 135#/95#
30 PULL UPS
40 BOX JUMPS 24″/20″
30 PULL UPS
20 POWER CLEANS
10 HSPU’S

**THIS IS THE LAST DAY OF PROGRAMMING FOR THE WEEK. DON’T FORGET TO RECORD ALL YOUR TIMES FROM THE BOARD AND IF YOU WOULD LIKE TO COMPLETE ANY WORKOUTS THAT YOU MAY HAVE MISSED PLEASE DO SO ON SATURDAY AT 9AM. WE ARE SO EXCITED TO SEE YOU ALL OBTAIN YOUR NEW GOALS DURING THE CHALLENGE. CHEERS TO REPRESENTING COMMITMENT**

2015 COVENANT PARTNER FITNESS CHALLENGE

GOALS_Email_Header-2015

IT’S THE BEGINNING OF A NEW YEAR AND TIME TO CREATE NEW HABITS! THIS WEEK KICKS OFF OUR 60-DAY PARTNER CHALLENGE TO HELP YOU REACH ALL YOUR FITNESS GOALS. ANNOUNCEMENTS WILL BE MADE DAILY AND PARTICIPANTS WILL RECEIVE PACKETS ALL WEEK. START THINKING ABOUT WHO WILL BE A SUITABLE PARTNER TO HOLD YOU ACCOUNTABLE AND HELP YOU ACHIEVE A HEALTHIER YOU. WE ARE HERE FOR YOU AND LOOK FORWARD TO ALL THE RESULTS. SEE YOU IN CLASS!!

2 YEAR ANNIVERSARY MASQUERADE BALL

MASK

JOIN US THIS SATURDAY FOR OUR ANNUAL ANNIVERSARY PARTY AT CCF. MEMBERS ARE MORE THAN WELCOME TO BRING THE SPOUSES/BOYFRIEND/GIRLFRIEND! WE ARE ALL VERY EXCITED AND CAN NOT WAIT TO CELEBRATE WHAT YOU HAVE MADE POSSIBLE!!

WHEN: SATURDAY, JANUARY 10, 2015 @ 8:30P
WHERE: COVENANT HOMELAND
WHAT: DRESS TO IMPRESS AND GRAB A MASK (ARNES, PARTYBOY, EROTICA STORES, ETC)

IMG_140150237792450

 

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**