CrossFit Allegiance – CrossFit Tonight there will be no class from 5:30-til close. We will be hosting an Olympic Lift Seminar here at CFA with 2 time Olympic head coach and 1980 Olympian, Michael Cohen from 5:30-9pm. $100 if you are interested. View Public Whiteboard Weightlifting Snatch (1RM) Metcon Partner Blitzen (Time) ADV RX 5 […]
CrossFit Allegiance – CrossFit Teens View Public Whiteboard Metcon Metcon (Time) Partner WOD 60 DB Snatch 60 Burpees 40 DB Snatch 40 Burpees 20 DB snatch 20 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 1 min bike 2 Rounds: 20 floor press with unloaded bar 1 min: chest smash w/lacrose ball or softball 1 min lat smash with roller 1 min ankle stretch :30/leg 20 pistols or pistol skill 10/leg 1 min quad-pull/toe touch 1 min 90/90 stretch
CrossFit Allegiance – CrossFit Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156 View Public Whiteboard Warm-up 200m Jog -then-
CrossFit Allegiance – CrossFit 5:30am please wear something bright or with reflectors. Our neighbors called me asked me very nicely if you could do this. There are a lot of trucks and they can’t see you. View Public Whiteboard Weightlifting Back Squat (4×2 75%) Gymnastics Metcon (Time) 15 Strict HSPU rest 1 min 12 Strict
CrossFit Allegiance – CrossFit Evans Farm will be here. The CrossFit Team Series starts next week! The Team Series will take place Sept. 20-Oct. 2. You and a partner can complete the workouts right here at CFA, submit scores and see how you stack up. Prizes and pride are on the line. Compete as a
CrossFit Allegiance – CrossFit Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156 View Public Whiteboard Weightlifting Front Squat (75%
CrossFit Allegiance – CrossFit Who wants to do this with me? Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156 View Public Whiteboard Metcon Metcon (Time)
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics HSPU (Time) 15 Strict Handstand Push-ups rest 1 min 12 Strict Handstand Push-ups rest :45 9 Strict Handstand Push-ups rest :30 6 Strict Handstand Push-ups rest :15 6 Strict Handstand Push-ups ADV RX as written RX kipping All unbroken Score is total time including rest Metcon Cement
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (75% 2×5 80% 2×3) Metcon Frank The Tank (3 Rounds for reps) AMRAP 5: 50 Wall Ball Buy-In 20/14 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: