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Components
Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/29/18 - 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
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (18/6)
Workout
3/29/18
CFA will be closed tonight at 5 PM. There will be no open gym because ....The 2nd annual Carolina Beer Mixer is being held at Free Range Brewing: 2320 North Davidson Street, Charlotte, It starts at 6:30pm. CFA Red team when you get there just say you are with CFA and they will let you in. If you still need a ticket you can buy them at the door with cash, check or credit card. Tickets include dinner and 2 beers. There will also be lots of cool stuff to bid on. Hope to see everyone there. It was a lot of fun last year.
Weightlifting
Clean and Jerk (5 x 1 Climbing)
Clean and Jerk
1 Clean and Jerk Every 2 Minutes x 10 for a total 5 sets of 1
Metcon
Metcon (Time)
4 Rounds
400m run (2 laps)
3 Rounds of "Macho Man" (115/80)
1 Round of "Macho Man"
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Stimulus wise, we are looking for a loading that we feel very confident we can complete 2 full rounds of the complex unbroken "TNG" (18 reps). If you don't think you can accomplish that, please modify the weight a bit lighter to allow us to make this more of a conditioning workout.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 29, 2019
Male Clients
1
Kyle
Baker
4:00 PM CrossFit
1 x 1 @ 265 lbs
failed 295# jerk
2
Dane
Sonnenberg
4:00 PM CrossFit
1 x 1 @ 235 lbs
3
Hap
Clayton
8:30AM CrossFit Class
1 x 1 @ 215 lbs
4
Brandon
Hedrick
5:30 AM CrossFit
1 x 1 @ 205 lbs
5
Bob
Swadley
8:30AM CrossFit Class
1 x 1 @ 185 lbs
5
Brent
Miller
8:30AM CrossFit Class
1 x 1 @ 185 lbs
5
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 185 lbs
5
Jason
Leach
12:00 PM CrossFit
1 x 1 @ 185 lbs
5
Johnny
Quilla
9:30 AM CrossFit
1 x 1 @ 185 lbs
5
Scotty
In Route
8:30AM CrossFit Class
1 x 1 @ 185 lbs
6
Josh
Roberts
4:00 PM CrossFit
1 x 1 @ 175 lbs
6
Justin
Lincoln
4:00 PM CrossFit
1 x 1 @ 175 lbs
6
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 175 lbs
7
Mike
Alfred
5:30 AM CrossFit
1 x 1 @ 155 lbs
8
Bernard
Tripp
6:30 AM CrossFit
1 x 1 @ 150 lbs
8
Jim
Tuttle
6:30 AM CrossFit
1 x 1 @ 150 lbs
9
Al
Moody
5:30 AM CrossFit
1 x 1 @ 145 lbs
10
Joey
Hager
5:30 AM CrossFit
1 x 1 @ 125 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 1 @ 185 lbs
2
Myra
Harmon
6:30 AM CrossFit
1 x 1 @ 130 lbs
3
Emily
Wagner
8:30AM CrossFit Class
1 x 1 @ 95 lbs
3
Rhonda
Halford
6:30 AM CrossFit
1 x 1 @ 95 lbs
4
JULIA
SILVA
12:00 PM CrossFit
1 x 1 @ 80 lbs
5
Laurie
Dymes
5:30 AM CrossFit
1 x 1 @ 70 lbs
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