5/8/19

5/8/19

CrossFit Allegiance – CrossFit

Eric and I are heading out of town for a much needed quick weekend getaway.  We are not going to close the gym because we have so many longtime very trustworthy members.

So instead of closing from Friday – Sunday we are going to have Open gym for the classes that we do not have a coach for.

As of now Classes with a coach will be: Friday 5:30am (Kyle) Friday 4pm – close (Dane) Saturday 9:30am (Dane)

If you are there and the doors are locked please text us and we will send you the code to get in.

IF A NEW PERSON COMES IN PLEASE DO NOT LET THEM WORKOUT!      TELL THEM TO CALL US OR COME BACK ON MONDAY

If you have any questions about locking up or anything please call me at 704-778-1408.  Thank you for understanding!

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Weightlifting

Split Jerk (5×1 Climbing)

Metcon

Metcon (Time)

For Time:

21 Front Squats, 21 KB Swings, 400m Run

15 Front Squats, 15 KB Swings, 400m Run

9 Front Squats, 9 KB Swings, 400m Run

ADV Rx Barbell – 135/95

ADV Rx Kettlebell – 32/24kg

RX Barbell – 115/80

RX Kettlebell – 24/16kg

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