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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 […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press (5-4-3-2-1 Climbing) Metcon Metcon (3 Rounds for reps) R 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 C2B Pull-Ups Rest 4:00 R2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 T2B Rest 4:00 R 3 AMRAP 4: 15 Calorie Row, 15 Burpees, 15 Pull-Ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 4 reps @75% 2 reps @81% 4 reps @75% 2 reps @85% 4 reps @75% 2 reps @89% Metcon Metcon (Time) ADV RX 2 rounds 15 Snatches 115/80 15 Reverse Lunges 15 Kipping HSPU RX 2 rounds 15 Snatches 95/65 15 Reverse Lunges 15 Push

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) In Teams of 3… In a 7:00 Window: 100/70 Calorie Bike Time Remaining – Max Overhead Squats (95/65) Rest 3:00 In a 6:00 Window: 90/60 Calorie Row Time Remaining – Max Hang Squat Cleans (115/85) Rest 3:00 In a 5:00 Window: 50/30

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Lucky 7’s (Time) 5 Rounds: 7 Bar Muscle-Ups 7 Dumbbell Clusters (50/35#’s) RX C2BDB Cluster: https://www.youtube.com/watch?v=uiKyT6_7bho Optional Extra Strength Work Metcon (No Measure) 5 Rounds: 5 Deadlifts (70%) 8 Bench Press (70%) *Not for time

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 400m Run (together) 5 Rounds: 16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups 400m Run (together) 3 Rounds: 16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups 400m Run (together) 1 Round: 16 Hand-Release Pushups + 20 Calorie Bike +

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) On the Minute x 7 Rounds: 15-25 DU 3-5 Kipping HSPU RX :30 DU practice 3-5 DB Push-press 50/35 **both movements are done within the minute Weightlifting Split Jerk (5×2 climbing) Metcon Metcon (Time) For Time: 200m Run, 2 Power Cleans 200m Run, 4

CrossFit Allegiance – CrossFit Tip #30 Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads. The British Thoracic

CrossFit Allegiance – CrossFit Tip#29 Milk doesn’t benefit sports performance. There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss! … Dairy causes digestive problems for the 75 percent of people with lactose intolerance. The Truth about Dairy According

CrossFit Allegiance – CrossFit Tip # 26 Eat Avocados Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy). … Avocados are low in sugar. And they contain fiber, which