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1/15/19


CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift (5×5 climbing TNG)

Every 2 minutes x 5 Rounds

40% of Max Kipping Handstand Push-ups OR work on Strict HSPU OR DB Shoulder Press

-Then-

5 Deadlifts

Build in Weight to a Heavy set of 5.

Metcon

Fuller Circle (Time)

Partner WOD

For Time:

100 KBS 24/16kg

250 DU

4000m Row

250 DU

100 KBS 24/16kg

ADV RX as Written

RX KBS 16/12kg, 170 DU (85 each)

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1/14/18


CrossFit Allegiance – CrossFit

The self defense class only has 20 spots available. CFA peeps get first dibs. Please sign up on the white board by the desk and pay by this Tuesday. If there are any unpaid spots left I will open it up to non-members on Wednesday.
$10 for members
$20 for non-members

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Weightlifting

Back Squat

Back Squat (5×2 65% Every 90 seconds)

**5 Second Pause in Bottom of squat.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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1/11/18

CrossFit Allegiance – CrossFit

Women’s Self-Defense Workshop
When: Sunday, January 27, 2:00-3:30 PM
$10 for members and $20 for non-members.

Ladies of CFA — want to get safer, stronger, and discover your power?

CFA is partnering with one of our own to host a women’s self-defense seminar at our location. In this seminar, you will learn practical self-defense & personal safety strategies.

The goal is for you to walk away feeling stronger, safer, and empowered to overcome stressful and threatening situations.

No experience required! We just need you to show up and we will take care of the rest.

Please wear comfortable clothes that you can sweat in. We promise you’ll get a good workout in too!

Bio:

A Denver native, Jayme is a self defense instructor based in Washington, DC. Jayme started teaching self-defense in Denver with Danny McCall where she grew to the ranks of a Second Degree Black Belt in American Freestyle Karate. When she moved to Washington, DC, Jayme began practicing Krav Maga and is now an Expert I Krav Maga instructor through Krav Maga Worldwide.

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Weightlifting

Front Squat (7-7-5-5-3-3 Climbing)

On the 2:00 x 6 Rounds:

25% Max Ring Muscle-ups

7-7-5-5-3-3 Front Squats

Scaling options for Ring MU: Bar MU, C2B, Pull-ups or Ring Rows

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

:50 second Wallballs (20/14)

:50 second KBS (24/16kg)

:50 second Bike

1 Minute Rest

Take a 10 second break and start each round on the Minute.

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1/10/19


CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

2 Push Presses (115/80)

2 T2B

200m Run or Row

4 Push Presses (115/80)

4 T2B

200m Run or Row

6 Push Presses (115/80)

6 T2B

200m Run or Row



Up by 2’s Until Finish

Score is rounds and reps. The run or row completes a round.

Strength

Metcon (No Measure)

3 minutes: KB hamstring

3 minutes: Quad stretch up against the wall

3 minutes: Glute stretch


Best Attendance and Most PR’s goes to Steve and Maddy. Congrats!

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1/5/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Team of 3 For Time:

ADV RX

15 Rope Climbs

800m Run

12 Rope Climbs

400m Run

9 Rope Climbs

200m Run

Directly Into…..

3 Rounds:

30 HSPU

30 Bar Muscle-ups

Directly Into…

45 Clean and Jerks (155/105)

RX

75 Pull-ups

800m Run

60 Pull-ups

400m Run

45 Pull-ups

200m Run

Directly Into…..

3 Rounds:

30 DB Shoulder Press 35/20#

60 Push-ups

Directly Into…

45 Clean and Jerks (115/80)