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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
1/22/16 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (2/4)
Workout
1/22/16
Everyone please make sure you sign into class for tomorrow by 10:00pm. If you are signed into class I will text you and let you know if class is cancelled. If you are not signed in then you risk potentially showing up to no class. Please check your email, Facebook or feel free to text me, 704-778-1408.
Metcon
Metcon (Time)
3RFT:
30-20-10 Front Squat, 155/105
15-10-15 Muscle up
Scaled MU:
Bar MU, C2B, Pull-ups OR Ring Rows
25 min time cap, no rack
Metcon
Metcon (AMRAP - Reps)
4 Rounds
Min 1: Burpees
Min 2: Calorie Row
Min 3: Wallballs 20/14
Min 4: Double unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 22, 2016
Male Clients
1
Eric
Olinger
12:00 PM CrossFit
7:09
95 cleans and PUs
2
Neil
Glezen
4:00 PM CrossFit
22:22
Bar muscle ups
Female Clients
1
Shannon
Fichter
12:00 PM CrossFit
7:22
55# cleans, green band pu
2
Carla
Zarins
6:30 AM CrossFit
8:06
75#,RR
3
Alyson
Knight
12:00 PM CrossFit
17:30
bar MUs with band
4
Leslie
Auton
6:30 AM CrossFit
0:00
30-20-10 Air Squats 30-20-10 Ring Rows 4:24
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