PPLAdmin

CrossFit Allegiance – CrossFit Just a reminder this Friday March 29th is the Second annual Carolina Beer mixer at Free Range Brewing in Charlotte. Jennifer and Danny Eckard are asking us to help them remember and celebrate their daughter Miranda for what would have been her 22nd birthday! All money raised supports scholarships at East […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 3- position Snatch 3 position snatch: ground-knees-below pockets On the 2:00 x 6 sets Set 1: 60% Of 1RM Set 2: 64% Set 3: 68% Set 4: 60% Set 5: 64% Set 6: 68% Two waives climbing by 4% each set. Aim to keep loads on the

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 5 Sets of 3: Set #1 – 65% of estimated 1RM Set #2 – 70% Sets #3, 4, 5 – 75% 1st Squat – Pause for 3s in bottom. 2nd + 3rd Squat – No pause. Rest as needed between sets. Metcon Metcon (Time) 3

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 mile Run or Row -then- 4 Rounds 20 Deadlifts 205/135 30 Pushups 40 situps -then- 1 mile run or row Both partners row a mile and run together, split reps.

CrossFit Allegiance – CrossFit Please remember to bring some food to share and BYOB for our last Friday Night Lights. Thank you! View Public Whiteboard Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9

CrossFit Allegiance – CrossFit April is the start of our Power Ab challenge. For 30 days at the beginning or end of every class for 10 minuets we will focus on our core. With summer right around the corner it’s the perfect time ? We will also post 1 healthy tip a day to go

CrossFit Allegiance – CrossFit We have successfully made it to the final week of the Open. Everyone has done awesome. We’ve had some great PR’s and team spirit. We hope everyone has had fun. We will post the scores by tomorrow. **Important info moving into week 5 the final week. Take NOTE: You can get

CrossFit Allegiance – CrossFit We are going to run in the KHALEDA Run located in Denver on Saturday May 11th if anyone is interested in running in it . The race proceeds will be used to address vision and literacy challenges in our community and abroad. Click on the link below for details. It starts

CrossFit Allegiance – CrossFit We would just like to thank those of you who continuously recognize CrossFit Allegiance on social media. It is a powerful marketing tool. We have never actually asked for the recognition but we are realizing that we should. We need the help. Our vision is Community, Health, Family and Fitness. We

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds 500 m Row 40 Wallballs 40 DU 40 Reverse Lunges 200 m Run Split reps and run together