6/15/18

6/15/18

CrossFit Allegiance – CrossFit

CrossFit Kids is now offered Tuesday – Friday at 9:30am and Tuesday – Thursday at 4pm.

Celebrate 4th of July at the lake! Family friendly. 1pm – ? Please bring a dish to share (odd house number-side dish, even house number-dessert). We’ll provide the main course and eat between 3pm and 4pm. We will have lily pads in the lake for the kids and plenty of yard games for all, plus fireworks at dusk. BYOB and your own lawn chairs. 2654 Cherry Lane. Denver.

Please RSVP to jasonrleach@hotmail.com by 6/22.

Hope you can join us!!

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Weightlifting

Front Squat (Build to heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15-12-9:

KBS (32/24kg)

Front Squat (155/105)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9:

KBS (32/24kg)

Front Squat (135/95)

Calorie Row

RX FS (135/95) (115/80)

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