Uncategorized

Main – CrossFit Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm) Thursday Jan 1st, 12pm ONLY Friday Jan 2nd, back to regular schedule CFK we have classes on Tues and Wed at 4pm Note: We will continue with our Max lifts Friday, Monday and Tuesday next week. Metcon […]

Main – CrossFit Weightlifting Shoulder Press (1RM ) Metcon Metcon (AMRAP – Reps) Teams of 3 AMRAP 25min: 3K Row 100 KB Snatches (24/16kg) 30 Thrusters (75/55) 30 Thrusters (95/65) 30 Thrusters (115/85) 30 Thrusters (135/95) 30 Thrusters (155/105) Max Thrusters (185/135) in Time Remaining 1 athlete works at a time – split up as

Main – CrossFit CFA hours this week: Mon Dec 29th, regular schedule just NO 9:30am Tues Dec 30th, regular schedule just NO 9:30am Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm) Thursday Jan 1st, 12pm ONLY Friday Jan 2nd, back to regular schedule CFK we have classes on

Main – CrossFit We have 2 classes tomorrow 9:30am and 5:30pm Metcon Metcon (Time) Team WOD 10 RFT: teams of two (switch after completing a full round. Each athlete will complete 5 full rounds). 10 HSPU 10 Deads, 225/155 10 Thrusters, 95/65 10 T2B

Main – CrossFit 5:30am people please sign up by 9pm tonight or there will not be a coach at CFA. For those of you coming at 8:30am we will have 2 waves doing this workout so on WODify we will put 2 classes for you to sign up for. One at 8:30am and 9am. PLEASE

Main – CrossFit This WOD is a CrossFit Allegiance Hero WOD in honor of Josh Docken’s life long friend who died in the line of fire fighting for our country. Metcon “Barta 32 24” (Time) Round 1 32 Wallballs (20/14) 24 Thrusters (95/65) 32 Pull-ups 24 Burpees Round 2 24 WB 18 Thrusters 24 Pull-ups

Main – CrossFit Weightlifting 1: Power Snatch (EMOMx7: 1 Rep at 90%) Metcon 2: Metcon (Time) 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20Happy Birthday JJ! Weightlifting 3: Back Squat (3×5)

Main – CrossFit CrossFit Allegiance Next weeks schedule: Monday and Tuesday regular hours. Wednesday 24th, 5:30am and 8:30am ONLY. Please know that if you do not sign up by 9pm Tuesday night then there will be no 5:30am class on Wednesday the 24th. Thursday 25th, NO CLASS Friday 26th, 9:30am and 5:30pm ONLY Saturday 9:30am

Main – CrossFit CrossFit Allegiance Next weeks schedule: Monday and Tuesday regular hours. Wednesday 24th, 5:30am and 8:30am ONLY. Please know that if you do not sign up by 9pm Tuesday night then there will be no 5:30am class on Wednesday the 24th. Thursday 25th, NO CLASS Friday 26th, 9:30am and 5:30pm ONLY Saturday 9:30am

Main – CrossFit Metcon 1: Metcon (Time) For time: Row 1000 m 2: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#RX women 9ft 3: Metcon (Time) 60 DU 3 Rounds of: 5 Pull-ups; 10 Push-ups; 15 Squats 40 DU 2 Rounds of: 5 Pull-ups; 10 Push-ups; 15 Squats 20 DU 1 Round of: