CrossFit Allegiance – CrossFit Sweatshirts are in 🙂 No IOU’s please. You can pay with cash, check or Venmo. We have some extras if you did not order and there are 2 Kid sizes. Weightlifting Cluster (EMOM x 10min: 1 Cluster) Squat Clean into a thrusterWork up to a heavy single Under the Lights (AMRAP […]
CrossFit Allegiance – CrossFit 12 Days of Christmas WOD Saturday but if you can’t make Saturday you can do it tomorrow, Friday. Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 20min: 60/50 Calorie Row 40 Box Jumps (24/20) 20 Deadlifts (245/165) ADV RX as written RX 165/115
CrossFit Allegiance – CrossFit Holiday Schedule: This Friday December 22nd 12 Days of Christmas WOD Saturday December 23rd 9:30am Sunday December 24th Closed Monday December 25th Closed Tuesday December 26th 5:30am? possibly, 9:30am for sure Wednesday December 27th Full day Thursday December 28th Full day Friday December 29th Full day Saturday December 30th 9:30am Sunday
CrossFit Allegiance – CrossFit Gymnastics Metcon (Time) 18 Strict Handstand Push-ups, Rest 1:00 16 Strict Handstand Push-ups, Rest :45 14 Strict Handstand Push-ups, Rest :30 12 Strict Handstand Push-ups, Rest :15 10 Strict Handstand Push-ups ADV RX as written Rx Kipping HSPU Metcon Over and Out (Time) For Time: 20 Power Snatches (115/80) 20 Barbell-Facing
CrossFit Allegiance – CrossFit Happy Birthday Jay! Metcon Metcon (Time) Partner WOD For Time: 3,000m Row 200 Double Unders 100 GHDS 50 Burpees 3,000m Row Weightlifting Back Squat (EMOMx5: 5 @75% across) Optional Extra Strength Work Snatch 2×2 @ 74% 2×2 @ 78% 2×2 @ 82% Pausing 1 second at Knee Level
CrossFit Allegiance – CrossFit Brent’s address: 4291 Highway 73 Iron Station 28080 Wrap your gift. See you all today! Metcon Metcon (Time) Team of 2 100 Wallballs 20/14 80 Cleans 135/95 60 C2B 40 Front Squats 135/95 20 Bar facing burpees 300 DU
CrossFit Allegiance – CrossFit Metcon Battle of the lake II WOD #3 (Time) 12 Min Time Cap Battle of the Lake WOD #3 18 Snatches 115/80 18 Thrusters 115/80 18 Box jump overs 12 Snatches 135/95 12 Thrusters 135/95 12 Box jump overs 6 Snatches 155/105 6 Thrusters 155/105 6 Box jump overs Scaled: 75/55,
CrossFit Allegiance – CrossFit Happy Birthday Amanda M and Lisa! Metcon Metcon (AMRAP – Reps) Team of 2 2 Rounds: 3 Min: KBS (24/16kg) :30 sec rest 3 Min: Cal Row :30 sec rest 3 Min: Sit-Ups :30 sec rest 3 Min: Sled Push 90/45 *down and back is 2 reps :30 sec rest *One
CrossFit Allegiance – CrossFit Happy Birthday Jennifer E. and Jack! Weightlifting Power Clean + Hang Squat Clean + Squat Clean (5×1 climbing Rest 1:30 between sets) Set 1 – 60% Set 2 – 70% Set 3 – 75% Set 4 – 80% Set 5 – 85% *% is off of Power clean max Squat Clean
CrossFit Allegiance – CrossFit We hope everyone can come to our CFA Christmas Party. Thanks to Brent Miller we will have it at his house this year. This Saturday located at 4291 HWY 73, Iron Station 28080 Party starts at 3pm. Please bring a white elephant gift to join in on the fun. If you