CrossFit Allegiance – CrossFit April is the start of our Power Ab challenge. For 30 days at the beginning or end of every class for 10 minuets we will focus on our core. With summer right around the corner it’s the perfect time ? We will also post 1 healthy tip a day to go …
CrossFit Allegiance – CrossFit We have successfully made it to the final week of the Open. Everyone has done awesome. We’ve had some great PR’s and team spirit. We hope everyone has had fun. We will post the scores by tomorrow. **Important info moving into week 5 the final week. Take NOTE: You can get …
CrossFit Allegiance – CrossFit We are going to run in the KHALEDA Run located in Denver on Saturday May 11th if anyone is interested in running in it . The race proceeds will be used to address vision and literacy challenges in our community and abroad. Click on the link below for details. It starts …
CrossFit Allegiance – CrossFit We would just like to thank those of you who continuously recognize CrossFit Allegiance on social media. It is a powerful marketing tool. We have never actually asked for the recognition but we are realizing that we should. We need the help. Our vision is Community, Health, Family and Fitness. We …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds 500 m Row 40 Wallballs 40 DU 40 Reverse Lunges 200 m Run Split reps and run together
CrossFit Allegiance – CrossFit Last week two scores did not count towards their team total because they did not put their tiebreak time in. One person was on the blue and one was on the red. Please put your tiebreak time in this week. Scores for week 19.3 are: Blue Team 34 and Red Team …
CrossFit Allegiance – CrossFit Please sign into class. If no one is signed into a class 1 hour prior to the time it starts it will be canceled. Especially the first classes of the day and the last class of the day at 6:30pm. We can’t expect our coaches to go out of their way …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1 x 3) 7 Sets: 1 Pausing Repetition (3s in bottom) Sets #1+2 – 70% Sets #3+4 – 73% Sets #5+6+7 – 76% Metcon Metcon (3 Rounds for reps) On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Weightlifting Power Clean (Climbing) Min 0-2 10 Power Cleans Min 2 – 4 8 Power Cleans Min 4 – 6 6 Power Ceans Min 6 – 8 4 Power Cleans Min 8 – 10 2 Power Cleans It doesn’t have to be touch and go. Add weight …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) Alternating on the minute x 12 (6 Rounds) Minute 1: 6 Back squat Minute 2: 3 Front squat 65% of 1 RM Front Squat Metcon Metcon (Time) 1,000m Run or Row directly into… 5 Rounds: 10 CTB Pull-Ups 30 Air Squats Directly into… 1,000m Run …
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