CrossFit Allegiance – CrossFit

Women’s Self-Defense Workshop
When: Sunday, January 27, 2:00-3:30 PM
$10 for members and $20 for non-members.

Ladies of CFA — want to get safer, stronger, and discover your power?

CFA is partnering with one of our own to host a women’s self-defense seminar at our location. In this seminar, you will learn practical self-defense & personal safety strategies.

The goal is for you to walk away feeling stronger, safer, and empowered to overcome stressful and threatening situations.

No experience required! We just need you to show up and we will take care of the rest.

Please wear comfortable clothes that you can sweat in. We promise you’ll get a good workout in too!


A Denver native, Jayme is a self defense instructor based in Washington, DC. Jayme started teaching self-defense in Denver with Danny McCall where she grew to the ranks of a Second Degree Black Belt in American Freestyle Karate. When she moved to Washington, DC, Jayme began practicing Krav Maga and is now an Expert I Krav Maga instructor through Krav Maga Worldwide.

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Front Squat (7-7-5-5-3-3 Climbing)

On the 2:00 x 6 Rounds:

25% Max Ring Muscle-ups

7-7-5-5-3-3 Front Squats

Scaling options for Ring MU: Bar MU, C2B, Pull-ups or Ring Rows


Metcon (AMRAP – Reps)

4 Rounds:

:50 second Wallballs (20/14)

:50 second KBS (24/16kg)

:50 second Bike

1 Minute Rest

Take a 10 second break and start each round on the Minute.