November 2017

CrossFit Allegiance – CrossFit Metcon Metcon (Time) ADV RX 5 Rounds: 2 Bar MU 15 Deadlifts (155/105) 25 AbMat Sit-Ups RX 5 Rounds 5 C2B 15 Deads 155/105 25 Abmat sit-ups Fitness 5 Rounds 5 pullups 15 deads 135/95 25 Abmat sit-ups

CrossFit Allegiance – CrossFit Happy Birthday Nikki! Metcon Double Dribble (AMRAP – Rounds and Reps) Partner WOD Battle of the Lake II Partner WOD #1 AMRAP x 9 min 3 Cleans 15 Wallballs RX 135/95, 155/105, 185/115, 205/125, 225/145 Scaled 75/55 – 95/65 – 115/75, 135/95, 155/105 **Clean weight increases each round ** One partner …

11/29/17 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Shannon! **no kids classes today** We are very sorry for the inconvenience. CFA Christmas Party December 16th. White Elephant gift exchange 🙂 Metcon Jump Around (AMRAP – Rounds and Reps) Battle of the Lake Partner WOD #2 10 min AMRAP 60 burpees over the rower 60 cal row 60 …

11/28/17 Read More »

CrossFit Allegiance – CrossFit Weightlifting Back Squat 5 Reps @ 70% 5 Reps @ 73% 4 Reps @ 76% 4 Reps @ 79% 3 Reps @ 82% 3 Reps @ 82% Metcon Metcon (Time) 3 Rounds 10 Power Snatches (115/80) 20 Box Jump Overs (24/20″) 30 Wallballs (20/14#) ADV RX as written RX 95/65 Extra …

11/27/17 Read More »

CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 3 person team 10 sit-ups 15 KBS 24/16kgs 20 Slam-balls 30/20# 200m run ADV RX in place of slam ball – 8 HSPU When Partner A starts their slam balls partner B starts their round and partner C starts when B …

11/25/17 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Cambell V! Metcon Metcon (Time) Team of 3 2 Rounds 100 Burpees 100 T2B 100 Wallballs (20/14#) 100 Cal Row Run together and split reps

CrossFit Allegiance – CrossFit Happy Thanksgiving! Metcon Metcon (Time) Team or 3: 400m Run 100 pull-ups 400m Run 200 pushups 400m Run 300 Air squats 400m run run together split reps

CrossFit Allegiance – CrossFit One Class tomorrow at 9am. Barbell conditioning Metcon (4 Rounds for time) For Time: 21 Jerk (135/95) 21 Front Squats (135/95) 21 Hang Cleans (135/95) Rest 2:00 15 Jerk (155/105) 15 Front Squats (155/105) 15 Hang Cleans (155/105) Rest 2:00 9 Jerk (175/120) 9 Front Squats (175/120) 9 Hang Cleans (175/120) …

11/22/17 Read More »

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 …

11/21/17 Read More »