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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
6/29/17 - CrossFit Allegiance
Class
(All)
5:30 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):
37 (19/18)
Workout
6/29/17
This Saturday from 10:30 - 11:30am a local small family owned farm raising poultry, pork and lamb on pasture will be here setting up a mini farmers market for us. This week they will only have chicken but they will be back on the 22 with pork as well. Their animals get to live out their lives on green grass in the North Carolina sunshine. They are also committed to using only non-GMO feed and humane processing.
Metcon
Metcon (AMRAP - Rounds and Reps)
Team of three
25 Min AMRAP:
10 C2B
15 GHD
200 m run
One person working at a time. As soon as A leaves for their run B can start on C2B while C rests. Rotate through AMRAP
Cool Down
Metcon (No Measure)
Each Station is 3 min
1: Rollout
2: 3x8 Crab Sliders
3: 3x8 Psoas March/leg
4: 3x8 Prone Lift Offs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 29, 2017
Male Clients
1
Derrick
Ledford
4:00 PM CrossFit
20 + 17
Jill and Myra
2
Darius
Nouri
8:30AM CrossFit Class
18 + 33
Derek & Hap
2
Derek
Halford
8:30AM CrossFit Class
18 + 33
Darius & Hap carried me
2
Hap
Clayton
8:30AM CrossFit Class
18 + 33
Darius Derek
3
Eric
Olinger
9:30 AM CrossFit
16 + 12
Brent and Bo
4
Toni
Huber
5:30 AM CrossFit
14 + 16
team of 2
5
Tom
Collins
5:30 PM CrossFit
21 + 30
Hillary/Tommy Pu;Su
5
Tommy
Grey
5:30 PM CrossFit
21 + 30
Hillary and Tom
6
Andy
Pridmore
12:00 PM CrossFit
18 + 26
7
Hank
Parker Jr
5:30 PM CrossFit
16 + 25
Partner - Bob and Jason
7
Jason
Denis
5:30 PM CrossFit
16 + 25
Partner - Bob and Hank
7
Robert
Johnson
5:30 PM CrossFit
16 + 25
Partner - Jason and Hank
8
malachi
mcquien
6:30 PM CrossFit
16 + 14
situps -6:30 ladies
9
Private
9:30 AM CrossFit
16 + 12
9
Brent
Miller
9:30 AM CrossFit
16 + 12
PU - EO & BO
10
Chris
Morales
5:30 AM CrossFit
14 + 16
PU no touch GHD team of 2
11
Lanny
Natoli
4:00 PM CrossFit
14 + 10
PUs Amanda & Katie
12
Bob
Swadley
8:30AM CrossFit Class
14 + 0
MIranda- jpu
12
Scotty
In Route
8:30AM CrossFit Class
14 + 0
Bob & Miranda - PU, Blind SQ, Run
Female Clients
1
Jill
Olinger
4:00 PM CrossFit
20 + 17
Myra and Derrick
1
Myra
Harmon
4:00 PM CrossFit
20 + 17
Jill and Derrick
2
Maddy
Fero
5:30 AM CrossFit
11 + 7
Ashley
3
Hillary
Ledford
5:30 PM CrossFit
21 + 30
pu #thetoms
4
Alyson
Denis
5:30 PM CrossFit
21 + 16
Leslie, Lisa - RingRows, GHD, & Bike
4
Leslie
Auton
5:30 PM CrossFit
21 + 16
Alyson & Lisa - RR, GHD, bike
4
Lisa
Hummel
5:30 PM CrossFit
21 + 16
rr
5
Amanda
Vander Haar
9:30 AM CrossFit
21 + 10
ring rows, ghd Melisssa, Nikki!!
5
Melissa
Holden
9:30 AM CrossFit
21 + 10
RR, Nikki and Amanda :))
5
Nikki
Stewart
9:30 AM CrossFit
21 + 10
pull ups, Amanda Melissa
6
Cambell
Vander Haar
12:00 PM CrossFit
18 + 26
Pu; jake and andy
7
April
Murray
6:30 PM CrossFit
16 + 14
ring rows, sit ups
7
Shannon
Fichter
6:30 PM CrossFit
16 + 14
pu, ghd to 90
7
Stacey
Nance
6:30 PM CrossFit
16 + 14
shannon, april, malachi
8
Amanda
Mendez
4:00 PM CrossFit
14 + 10
PU's Lanny & Katie
8
Katie
Tuttle
4:00 PM CrossFit
14 + 10
w/Lanny & Amanda M, kipping pus
9
Miranda
Morales
8:30AM CrossFit Class
14 + 0
Bob & Scott c2b and pu ghd parallel
10
Ashley
Dellinger
5:30 AM CrossFit
11 + 7
Maddy
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