CrossFit Allegiance – CrossFit There is a lot of confusion when it comes to health and nutrition. People, even qualified experts, often seem to have the exact opposite opinions. However, despite all the disagreements, there are a few things that are well supported by research. I am going to give you 30 health and nutrition …
CrossFit Allegiance – CrossFit There is a lot of confusion when it comes to health and nutrition. People, even qualified experts, often seem to have the exact opposite opinions. However, despite all the disagreements, there are a few things that are well supported by research. I am going to give you 30 health and nutrition …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon (Time) ADV RX Teams of 3: AMRAP 25: 120/90 Cal Row 60 Alternating DB Snatch (70/50) 300 DU 15 Rope Climbs RX Teams of 3: AMRAP 25: 120/90 Calorie Bike 60 Alternating DB Snatch (50/35) 300 DU OR 450 Single Unders 15 Rope Climbs Fitness Teams of …
CrossFit Allegiance – CrossFit CFA will be closed tonight at 5 PM. There will be no open gym because ….The 2nd annual Carolina Beer Mixer is being held at Free Range Brewing: 2320 North Davidson Street, Charlotte, It starts at 6:30pm. CFA Red team when you get there just say you are with CFA and …
CrossFit Allegiance – CrossFit Well the Open has ended and the Red Team takes the win for 2019. Say what you want about the Open but as a CrossFit Box owner it’s one of my favorite times during the year. For 5 weeks I see commitment, I see people trying new skills, I see humility …
CrossFit Allegiance – CrossFit Just a reminder this Friday March 29th is the Second annual Carolina Beer mixer at Free Range Brewing in Charlotte. Jennifer and Danny Eckard are asking us to help them remember and celebrate their daughter Miranda for what would have been her 22nd birthday! All money raised supports scholarships at East …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 3- position Snatch 3 position snatch: ground-knees-below pockets On the 2:00 x 6 sets Set 1: 60% Of 1RM Set 2: 64% Set 3: 68% Set 4: 60% Set 5: 64% Set 6: 68% Two waives climbing by 4% each set. Aim to keep loads on the …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 5 Sets of 3: Set #1 – 65% of estimated 1RM Set #2 – 70% Sets #3, 4, 5 – 75% 1st Squat – Pause for 3s in bottom. 2nd + 3rd Squat – No pause. Rest as needed between sets. Metcon Metcon (Time) 3 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 mile Run or Row -then- 4 Rounds 20 Deadlifts 205/135 30 Pushups 40 situps -then- 1 mile run or row Both partners row a mile and run together, split reps.
CrossFit Allegiance – CrossFit Please remember to bring some food to share and BYOB for our last Friday Night Lights. Thank you! View Public Whiteboard Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 …
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