Show Workout in Full Screen
Auto Scroll Page
Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/23/17 - 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):
54 (30/24)
Workout
8/23/17
Happy Birthday Karina! Fri, September 22, at 5:30 PM – 9:00 PM EDT Olympian and 2 time Olympic Head Coach, Michael Cohen will be at CFA putting on a seminar. He has been active in the sport of Olympic Weightlifting for over 45 years as both an athlete and a coach Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Weightlifting
Back Squat (75% 3x5)
Back Squat
Metcon
Metcon (AMRAP - Reps)
4x :20 on :10 OFF for each movement
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)
4 sets of each movement before moving to the next movement. So you will start with max reps of sit-ups for 4 rounds of 20 seconds of work and 10 seconds rest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 23, 2017
Male Clients
1
Kyle
Baker
6:30 PM CrossFit
5 x 5 @ 295 lbs
1
Private
4:00 PM CrossFit
3 x 5 @ 295 lbs
2
malachi
mcquien
6:30 PM CrossFit
3 x 5 @ 255 lbs
3
Andy
Pridmore
9:30 AM CrossFit
3 x 5 @ 235 lbs
3
Derek
Halford
8:30AM CrossFit Class
3 x 5 @ 235 lbs
3
Eric
Maillet
8:30AM CrossFit Class
3 x 5 @ 235 lbs
4
Donald
Stewart
5:30 PM CrossFit
3 x 5 @ 225 lbs
4
Jonathan
Austin
5:30 AM CrossFit
3 x 5 @ 225 lbs
4
Derrick
Ledford
6:30 PM CrossFit
3 x 5 @ 225 lbs
2x3 @ 295
4
Stephen
Kent
5:30 AM CrossFit
3 x 5 @ 225 lbs
5
Chris
Morales
6:30 AM CrossFit
3 x 5 @ 205 lbs
5
Eric
Olinger
4:00 PM CrossFit
3 x 5 @ 205 lbs
5
Hap
Clayton
8:30AM CrossFit Class
3 x 5 @ 205 lbs
5
Jason
Leach
12:00 PM CrossFit
3 x 5 @ 205 lbs
6
Brent
Miller
8:30AM CrossFit Class
3 x 5 @ 185 lbs
6
Private
5:30 AM CrossFit
3 x 5 @ 185 lbs
6
Lanny
Natoli
4:00 PM CrossFit
3 x 5 @ 185 lbs
6
Robert
Foschi
5:30 PM CrossFit
3 x 5 @ 185 lbs
7
King
of Verdict ...
6:30 PM CrossFit
3 x 5 @ 165 lbs
8
David
Fero
5:30 AM CrossFit
3 x 5 @ 155 lbs
8
Jim
Tuttle
4:00 PM CrossFit
3 x 5 @ 155 lbs
9
Brad
May
6:30 AM CrossFit
3 x 5 @ 135 lbs
9
Jason
Denis
5:30 PM CrossFit
3 x 5 @ 135 lbs
10
Aiden
Price
12:00 PM CrossFit
3 x 5 @ 125 lbs
10
Marcio
Lima
5:30 PM CrossFit
3 x 5 @ 125 lbs
10
Tommy
Grey
5:30 PM CrossFit
3 x 5 @ 125 lbs
11
Bernard
Tripp
6:30 AM CrossFit
3 x 5 @ 115 lbs
11
Scotty
In Route
8:30AM CrossFit Class
3 x 5 @ 115 lbs
12
Joey
Quilla
12:00 PM CrossFit
3 x 5 @ 105 lbs
13
Andy
Pernell
6:30 AM CrossFit
3 x 5 @ 75 lbs
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
3 x 5 @ 185 lbs
2
Kim
Quilla
12:00 PM CrossFit
3 x 5 @ 175 lbs
3
Jill
Olinger
12:00 PM CrossFit
3 x 5 @ 165 lbs
3
Leslie
Auton
6:30 AM CrossFit
3 x 5 @ 165 lbs
at home
4
Alex
Dow
9:30 AM CrossFit
3 x 5 @ 125 lbs
4
Jennifer
Eckard
9:30 AM CrossFit
3 x 5 @ 125 lbs
5
Jennifer
Taylor
12:00 PM CrossFit
3 x 5 @ 115 lbs
5
Miranda
Morales
12:00 PM CrossFit
3 x 5 @ 115 lbs
6
Amanda
Vander Haar
4:00 PM CrossFit
3 x 5 @ 105 lbs
6
Cambell
Vander Haar
4:00 PM CrossFit
3 x 5 @ 105 lbs
6
Jenn
Warcola
9:30 AM CrossFit
3 x 5 @ 105 lbs
6
Katie
Powell
8:30AM CrossFit Class
3 x 5 @ 105 lbs
6
Monica
Leatherman
5:30 PM CrossFit
3 x 5 @ 105 lbs
6
Nikki
Stewart
5:30 PM CrossFit
3 x 5 @ 105 lbs
7
Private
8:30AM CrossFit Class
3 x 5 @ 100 lbs
8
Rhonda
Halford
6:30 AM CrossFit
3 x 5 @ 95 lbs
9
Kelly
Nouri
8:30AM CrossFit Class
3 x 5 @ 90 lbs
10
Hillary
May
6:30 AM CrossFit
3 x 5 @ 85 lbs
10
Jackie
Moffitt
8:30AM CrossFit Class
3 x 5 @ 85 lbs
10
Karina
Collins
8:30AM CrossFit Class
3 x 5 @ 85 lbs
10
Maddy
Fero
5:30 AM CrossFit
3 x 5 @ 85 lbs
11
Adrianne
Glezen
9:30 AM CrossFit
3 x 5 @ 75 lbs
11
Jennifer
Pridmore
5:30 PM CrossFit
3 x 5 @ 75 lbs
11
Shannon
Fichter
5:30 PM CrossFit
3 x 5 @ 75 lbs
Loading...
Powered By Wodify