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 …
CrossFit Allegiance – CrossFit Don’t forget to donate for Breast Cancer https://fundraise.barbellsforboobs.org/cfallegiance Every $80 we raise gives a free mammogram. If you donate $80 or more BFB will send you a shirt OR if everyone at our place donates as little as $5 we will potentially save 6 lives. View Public Whiteboard Metcon Metcon (7 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Cement Mixer (7 Rounds for reps) 7 rounds, On the 3:00: 400m Run 12 Toes to Bar ADV RX 5 MUEvery 3 minutes complete a round. Scaled: complete 20 situps. Extra work if you want an after WOD Metcon (No Measure) 1. Technique Work A. 3×3 Snatch …
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY