11/21/17

 In Uncategorized

CrossFit Allegiance – CrossFit

Our schedule for this week November 20th – 26th

Monday regular hours /  Tuesday regular hours / Wednesday regular hours  / Thursday 9am only /  Friday 9:30am only  /  Saturday regular hours  /  Sunday regular hours

It is the holidays and I know a lot of you have friends and family in town.  We love having drop ins and supporting everyone to workout, spend time and enjoy their company.  Please understand and support our drop in fees.

Drop in $15  /  2 days $25  /  3 days $30  /  1 week $50

Also if you know you are having someone dropping in let me know and I will send you a waiver for them to fill out.

Metcon

Metcon (3 Rounds for reps)

AMRAP 2:00 min

Strict Handstand Push-ups

Rest 1:00

AMRAP 2:00

Strict Handstand Push-ups

Rest 1:00

Max Strict Press (95/65)*

*Continuous motion, no pausing overhead or in rack

ADV RX as written

RX Kipping HSPU

Scaled WOD

Max strict press 95/65

Metcon

Metcon (5 Rounds for time)

5 Rounds, On the 4:00

12 T2B

15 Deadlifts (185/135)

12/9 Calorie Row

every rep missed counts as 1 second

RX

15 Situps

15 DL 155/115

12/9 Cal Row

Midline Accessory Work

Extra work

Metcon (No Measure)

2:00 minute

L-Sit

**Every break: 10 GHD Sit-Ups

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