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 they will let you in. If you still need a ticket you can buy them at the door with cash, check or credit card. Tickets include dinner and 2 beers.
There will also be lots of cool stuff to bid on. Hope to see everyone there. It was a lot of fun last year.
Weightlifting
Clean and Jerk (5 x 1 Climbing)
1 Clean and Jerk Every 2 Minutes x 10 for a total 5 sets of 1
Metcon
Metcon (Time)
4 Rounds
400m run (2 laps)
3 Rounds of “Macho Man” (115/80)
1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Stimulus wise, we are looking for a loading that we feel very confident we can complete 2 full rounds of the complex unbroken “TNG” (18 reps). If you don’t think you can accomplish that, please modify the weight a bit lighter to allow us to make this more of a conditioning workout.
