CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) “Run BMC” 200m Run 1 Round of Badger: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run […]
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 1: Metcon (Weight) 0-10 minutes each team member establishes a 3 rep touch and go clean max. Score is the total weight for the entire team. Example: Athlete A does 100lbs, B does 100lbs and C does 100lbs. Score is 300lbs. Metcon 2: Metcon (Time) Relay style,
CrossFit Allegiance – CrossFit Tomorrow is our Family Fun day. I hope everyone has their costume and is ready to have some fun. We will have a 3 WOD competition with judges at every class time. Come in with your 3 person team when you can. CF Kids will have a competition as well. Please
CrossFit Allegiance – CrossFit Happy Birthday Derrick! View Public Whiteboard Halloween 2014 Bo, Josh and Derrick Weightlifting Front Squat (3×82%,1×88%,3×82%1×90%,3×82%,1×93%) Metcon Metcon (Time) Partner WOD 160 Wallballs (20/14#) 160 Front Rack Lunges (95/65) 160 Sit-ups 160 Cal Row *Lunges are in place not walking.
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 4:00 AMRAP 4: 12-9-6: Power Snatch (115/80#) Burpee Box Jumps (24″/20″) Metcon Kipling HSPU (EMOMx7) Ninjas: EMOMx7: 12 unbroken kipping HSPU Advanced:
CrossFit Allegiance – CrossFit We are only $68 away from raising enough money to give 10 free mammograms. Donate to BFB here: https://fundraise.barbellsforboobs.org/cfallegiance View Public Whiteboard Weightlifting Back Squat (3×80%, 1×85%, 3×80%, 1×87%, 3×80%, 1×90%) Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Metcon scale:
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 400m Run 100 Wallballs 400m Run 100 push-ups 400m Run 100 Air Squats 400m Run 100 Wallballs Split reps and run together
CrossFit Allegiance – CrossFit Don’t forget to donate for Breast Cancer https://fundraise.barbellsforboobs.org/cfallegiance View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18min: 4 Bar Muscle-ups 8 Snatches (115/80#) 16 Box Jumps (24″/20″) Scaled: L3 8 C2B L2 10 PU L3 15 RR Core work Metcon (AMRAP – Reps) Tabata sit-ups Tabata V-ups
CrossFit Allegiance – CrossFit Member Spotlight: Leslie Auton 1) When did you start with us? And what made you take the plunge? I have been with CrossFit Allegiance since day 1…4 years ago because one of my best friends told me she was going to open a CrossFit box…I thought what the heck, I will
CrossFit Allegiance – CrossFit Get your Halloween teams and costumes together. The 28th is approaching. Don’t miss out on the funniest day at CFA. Also, please join us with your family from 5pm and on for some food, drinks and live music (Gustavo and Jack’s band “The Red Riot”). We will also have Neeley’s Mealeys