CrossFit Allegiance – CrossFit You can either sign up for the open online or sign up for the open just at CFA for $20. Either way you will be part of a 5 week girls verse boys competition. You have to sign up for one or the other by this Thursday. View Public Whiteboard Weightlifting …
CrossFit Allegiance – CrossFit Sign up for the open before Thursday. You can sign up online for $20 if you want to see your score on a worldwide leaderboard or sign up at CFA for $20 for an in-house competition girls vs boys. Point system will work off of WOD results, Participation results ….losers have …
CrossFit Allegiance – CrossFit It’s time to sign up for the open. First workout will be posted next week February 21st. We will have our very own competition against each other, girls against boys. Losers have to……. View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 3- position Snatch On the 1:30 x 5 Sets: 3-Position Squat Snatch (High Hang, Hang, Floor) Sets: 60, 63, 66, 69, 72% Metcon Metcon (Time) Partner WOD 4 Rounds: 30 OHS (95/65) 30 Lunges 30 T2B 30 Cal Row or 400m Run RX (75/55)
CrossFit Allegiance – CrossFit Today is Emma’s last day at CFA. As you know, she has joined the Marine Corps and leaves for boot camp in two days. Emma has grown so much in the last year and a half at CFA and we’re confident that she is going to make one great Marine. We …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×2 climbing 3 second pause at the bottom) Metcon Metcon (3 Rounds for reps) 3 Rounds: AMRAP 5: 15 Over the Bar Burpees 21 Power Cleans 27/21 Calorie Row Rest 5 Minutes Round 1: 155/105 Round 2: 135/95 Round 3: 115/85 ADV RX as written …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Double Bubble (AMRAP – Rounds and Reps) AMRAP 15: 25 Double Unders 5 Snatches (135/95) 25 Double Unders 5 Bar Muscle-ups ADV RX as written RX AMRAP 15: 25 Double Unders 5 Snatches (115/80) 25 Double Unders 5 C2B Fitness AMRAP 15: 50 Singles 5 Snatches (95/65) …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (9×1 climbing) On the Minute x 11: 1 Clean and Jerk Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest Minute 9 @ …
CrossFit Allegiance – CrossFit 4 pm will be our last class. No open gym. We will be setting up for BOTL III. Volunteers let Eric or I know if you have any questions. Please be at CFA Saturday morning between 6:30-6:45am. You can park in either neighbors lots. Ours will be closed. We will have …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (10 x 1 climbing) On the Minute x 10 1 Hang Clean + 1 Jerk Metcon Metcon (Time) 400m Run 10 Snatches 115/75 5 Over the bar burpees 400m Run 10 Cleans 115/75 5 Over the bar burpees 400m Row 10 Snatches 115/75 5 …
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