CrossFit Allegiance – CrossFit Get your Halloween teams and costumes together. The 28th is approaching. Don’t miss out on the funniest day at CFA. Also, please join us with your family from 5pm and on for some food, drinks and live music (Gustavo and Jack’s band “The Red Riot”). We will also have Neeley’s Mealeys …
CrossFit Allegiance – CrossFit Don’t forget to donate for Breast Cancer https://fundraise.barbellsforboobs.org/cfallegiance Every $80 we raise gives a free mammogram. If you donate $80 or more BFB will send you a shirt OR if everyone at our place donates as little as $5 we will potentially save 6 lives. View Public Whiteboard Metcon Metcon (7 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Cement Mixer (7 Rounds for reps) 7 rounds, On the 3:00: 400m Run 12 Toes to Bar ADV RX 5 MUEvery 3 minutes complete a round. Scaled: complete 20 situps. Extra work if you want an after WOD Metcon (No Measure) 1. Technique Work A. 3×3 Snatch …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 RFT: 5 Ring MU 10 Power Cleans (155/105#) 25 Wallballs (20/14#) Scaled MU: L3 5 C2B + 5 Ring Dips L2 5 PU + 5 GHD Dips L1 5 RR + 5 Box Dips OR GHD w/a band Metcon Metcon (No Measure) 6x20m Prowler …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, for time: 100 – 75 – 50 Sit-ups Row Cals Floor Press (135/95#)100 reps of all three movements then 75 of all three and then 50 of all three.
CrossFit Allegiance – CrossFit Our Barbell for Boobs fundraising page is https://fundraise.barbellsforboobs.org/fundraiser/765130 For every $50 raised we give a free mammography away to someone that deserves to know. Thank you! View Public Whiteboard Weightlifting Front Squat (3×80%, 1×85%, 3×80%, 1×87%, 3X80%, 1×90%) Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple …
CrossFit Allegiance – CrossFit Happy Birthday JimTuttle! View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute Window: 150 DU buy in –then– 12 Thrusters (95/65), 12 C2B PU Rest 5 Minutes 5 Minute Window: 100 DU buy in –then– 9 Thrusters (115/80), 12 T2B Rest 5 Minutes 5 Minute Window: 50 DU …
CrossFit Allegiance – CrossFit 3 Weight Lifting Tips for today: 1. You SIT between sets. 2. DO NOT walk in front of someone about to lift. 3. You are suppose to have fun & laugh between sets : ) View Public Whiteboard Weightlifting Back Squat (5×80%, 1×85%, 5x 80%, 1×88%, 5×80%, 1×91%) Metcon Metcon (Time) …
CrossFit Allegiance – CrossFit Happy Birthday Hank Parker Jr.! Also, this Saturday class is cancelled. We will be in Asheville competing. Sorry for any inconvenience. View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 25min 42 Box Jump (30/24) 42 Clean & Jerks 115/75 42 Wallballs (20/14) 42 Snatches …
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