June 2018

CrossFit Allegiance – CrossFit Happy Birthday Al Moody, Jason Denis, David Fero!!! View Public Whiteboard Metcon Metcon (Time) Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatches ADV (115/80) RX(95/65) F(65/45) 200/140 Calorie Row 2 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatches …

6/30/18 Read More »

CrossFit Allegiance – CrossFit Trent and Carmen Post are visiting us this summer from Ethiopia, where they have lived for 7 years. They rehabilitate street children living in the streets. Kids that are the ages of our very own kids, call the streets home. Their goal is to reintegrate them back to their families or …

6/29/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on…. Each partner will sprint three 200, three 400 and three 600 to total …

6/28/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Pick one L1: Heartbreak Kid Regional (Time) “Heartbreak Kid” 3 Rounds: 10 Front Squats, 185/135 – no rack 20 C2B 50 Double Unders L2: Heartbreak Kid ADV (Time) “Heartbreak Kid” 3 RFT: 10 Front Squats, 155/105 no rack 20 C2B Pull ups 50 Double unders L3: Heartbreak …

6/27/18 Read More »

CrossFit Allegiance – CrossFit Eric and I will be out of town for a few days. There are minimal changes to our class times. To make up for the two 6:30am classes we will have a 6:30am this Thursday and next Thursday. Friday June 29th 6:30am only CANCELLED Saturday June 30th all covered Sunday July …

6/26/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press Bar x 20 1×4 50% 1×3 60% 1×2 70% 1×1 75% 3×5 80% 2×8 70% Metcon Metcon (Time) 4 Rounds For Time: 400m Run 50 Air Squats Midline Accessory Work Metcon (No Measure) Not For Time: 21-18-15-12-9 Calorie Assault Bike GHD Sit-Ups Extra Gymnastics Work …

6/25/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, For Time: 800 M Run 6 Rope Climbs 20 Squat Cleans (135/95) 800 M Run 9 Rope Climbs 35 Squat Cleans (135/95) 800 M Run 12 Rope Climbs 50 Squat Cleans (135/95) Towel pull-ups 3 per rope climb

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon “300” (Time) For Time: 5 C2B 10 DB Push Press 15 sit-ups 5 C2B 10 DB Burpees 15 sit-ups 5 C2B 10 DB Power Cleans 15 sit-ups 5 C2B 10 DB Push-ups 15 sit-ups 5 C2B 10 DB Lunges 15 sit-ups 5 C2B 10 DB Front Squats …

6/22/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 100 Cal Bike 100 Cal Row 400m Farmers Carry (24/16kg) 100 Cal Row 400m Farmers Carry

CrossFit Allegiance – CrossFit Happy Birthday Bruce Muir! View Public Whiteboard Weightlifting 3- position Snatch (Warm -up Skill Work) 3-Position Power Snatch 5 Sets: Set 1 – 50% Set 2 – 53% Set 3 – 56% Set 4 – 59% Set 5 – 62% Power Snatch On the Minute x 7 across…. 1 Heavy Power …

6/20/18 Read More »