CrossFit Allegiance – CrossFit Gymnastics Metcon (3 Rounds for reps) 3 Rounds: 25% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 45% of Max Unbroken Muscle-ups Rest as little as needed between unbroken sets and rest 2:00 between rounds. RX C2B Weightlifting Snatch Complex (7 sets building) Power Snatch + Low Hang Squat Snatch …
How do you warm up? First, what are you warming up for? There are different ways to warm up for different goals. You don’t warm up the same way for a Snatch max as a back squat max. I am going to try and break it down in different categories for you. In general The …
How do you warm up? First, what are you warming up for? There are different ways to warm up for different goals. You don’t warm up the same way for a Snatch max as a back squat max. I am going to try and break it down in different categories for you. In …
CrossFit Allegiance – CrossFit Metcon Third Wheel (AMRAP – Rounds and Reps) AMRAP 25: Teams of 3: 600 Meter Run (together) 60/50 Calorie Row 60 Front Squats ADV RX Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135 RX Round 1 – 75/55 Round …
CrossFit Allegiance – CrossFit Happy Birthday Alex Nouri! Happy belated Birthday Steve! Weightlifting Back Squat (5 Sets of 3 @ 85%) Metcon (3 Rounds for reps) 8 Rounds :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 8 Rounds :20 Seconds Dumbbell Snatches (50/35) :10 Seconds Rest …
CrossFit Allegiance – CrossFit Happy 5th anniversary CFA. You are all the reason CFA is so amazing. We have the best members Eric and I could have hoped for. Thank you all for choosing us and giving us the opportunity to coach you. Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 20: …
CrossFit Allegiance – CrossFit Metcon Dose (AMRAP – Reps) AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box …
CrossFit Allegiance – CrossFit Below is a quick email Justin sent to me. I just wanted to share it with everyone and let you all know that we raised $500 for him and his family. Hey Jill, I got the funds from the t-shirt sales this morning and really don’t know what to say. It’s …
CrossFit Allegiance – CrossFit Gymnastics Metcon (3 Rounds for reps) 3 Rounds: 25% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 45% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds. Scaled: Skill work Weightlifting Back Squat (4 x max reps 70%) 4 Rounds: In a …
CrossFit Allegiance – CrossFit Choose the Hero WOD you want. Thank you to everyone who has ever served in any capacity in the military. Today is a day where we can celebrate the bonds we have and our service to our great country. Twenty two veterans commit suicide every day. Veterans Day has been observed …
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY