5/11/17

5/11/17

CrossFit Allegiance – CrossFit

You’re Invited!
Private Cooking Class at the Home of Miranda Morales

Saturday, May 20
6:00 p.m.
$45 per person

Dr. Jodie’s Cooking For Life
has prepared a special, hands-on cooking class and menu for CrossFit Allegiance members.

Menu
Garlic Vinaigrette over Greens
Chicken Collard Wraps with Kimchi & Garlic Mayo
Thai Coconut Slaw
Fish Chowder (non-dairy)

This is an interactive class where everyone is involved with the food prep. We will sit and eat together at the end of class. The class will take 2 hours.
There is limited room.

View Public Whiteboard

Metcon

Metcon (No Measure)

Each station is 5 minutes

Station 1: bike for 1 minute and stretch quads and calfs

Station 2: row for 1 minute and then stretch hips

Station 3: jog 100m and then stretch glutes and hamstrings

Station 4: 10 pushups and stretch upper body

Core work

Metcon (No Measure)

8 Rounds

8 hollow rocks

8 weight sit-ups 30/20#

8 super mans

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