3/30/18

3/30/18

CrossFit Allegiance – CrossFit

Happy Birthday Nancy and Kate!
Next week Spring Break Schedule:
Saturday 3/31
Jill

Sunday 4/1
CLOSED

Monday 4/2
Kyle 5:30am
Leslie 6:30am
Frankie 8:30am 9:30am 12pm 4pm
Leslie 5:30pm 6:30pm

Tuesday 4/3
Kyle 5:30am
NO 6:30am
Melissa 8:30am 9:30am 12pm 4pm
Greg 5:30pm, 6:30pm

Wednesday 4/4
Kyle 5:30am,
Leslie 6:30am
Melissa 8:30am 9:30am
Frankie 12pm
Melissa 4pm
Leslie 5:30pm 6:30pm

Thursday 4/5
Kyle 5:30am
Melissa 8:30am 9:30 12pm
Greg 4pm
Leslie 5:30 6:30pm

Friday 4/6
Kyle 5:30am
Greg 6:30am
Greg 8:30am 9:30am
Melissa 12pm 4pm
Leslie 5-7pm open gym

Saturday 4/7
Melissa

Sunday 4/8
Greg

View Public Whiteboard


Greg finished 1865 in the world, 117 in Mid Atlantic, 30th in NC, 1077 in US. For those of you doing CrossFit for some time now you can appreciate these awesome numbers. Greg is a tremendous athlete and we are lucky to have him on our coaching staff.

Accessory Work

Metcon (No Measure)

1) 3×8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose)

2) 3×8 Seated Dumbbell Press

Both exercises can be done on 20″ box jump

Metcon

Metcon (AMRAP – Rounds and Reps)

ADV RX

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders

RX

15 Power Snatches (65/45)

15 Wallballs

30 DU

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