8/10/18

8/10/18

CrossFit Allegiance – CrossFit

We are going on vacation next week. We have all the classes cover except 2. Also take note that we have 6:30am class Monday-Thursday and not on Friday. There will be no daycare or CrossFit Kids Class. Sorry for the inconvenience and Thank you!

August 11th Saturday
9:30 Alyson

August 12th Sunday
1-3 Frankie

August 13th Monday
5:30am Dane
6:30am Eli
8:30am Greg
9:30am Greg
12pm Melissa
4pm Melissa
5:30pm Leslie
6:30pm Leslie

August 14th Tuesday
5:30am Dane
6:30am Eli
8:30am Melissa
9:30am Melissa
12pm Leslie
4pm Leslie
5:30pm Leslie
6:30pm Leslie
August 15th Wednesday
5:30am Dane
6:30am Eli
8:30am Eli
9:30am Eli
12pm Leslie
4pm CANCELLED
5:30pm Alyson
6:30pm Alyson

August 16th Thursday
5:30am Dane
6:30am Eli
8:30am Ei
9:30am Eli
12pm Eli
4pm Leslie
5:30pm Leslie
6:30pm Leslie
August 17th Friday
5:30am Dane
6:30am CANCELLED
8:30am Frankie
9:30am Frankie
12pm Frankie
4pm Frankie
5 -7 Alyson

August 18th Saturday
9:30am Leslie

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 4 -5

AMRAP x 25

15 Deadlifts (245/165#)

18/12 Cal Bike

20 Hang Dumbbell Reverse Lunges (50/35#)

20/15 Cal Row

RX

DL (155/105)

DB 35/25#

Fitness

DL (115/80)

Lunges (No weight)

*Relay style follow the person in front of you. One person at a station at a time.

Every teammates round counts towards your score plus reps

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