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Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
5/11/17 - 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):
0 (0/0)
Workout
5/11/17
You’re Invited! Private Cooking Class at the Home of Miranda Morales Saturday, May 20 6:00 p.m. $45 per person Dr. Jodie’s Cooking For Life has prepared a special, hands-on cooking class and menu for CrossFit Allegiance members. Menu Garlic Vinaigrette over Greens Chicken Collard Wraps with Kimchi & Garlic Mayo Thai Coconut Slaw Fish Chowder (non-dairy) This is an interactive class where everyone is involved with the food prep. We will sit and eat together at the end of class. The class will take 2 hours. There is limited room.
Metcon
Metcon (No Measure)
Each station is 5 minutes
Station 1: bike for 1 minute and stretch quads and calfs
Station 2: row for 1 minute and then stretch hips
Station 3: jog 100m and then stretch glutes and hamstrings
Station 4: 10 pushups and stretch upper body
Core work
Metcon (No Measure)
8 Rounds
8 hollow rocks
8 weight sit-ups 30/20#
8 super mans
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 11, 2017
Male Clients
Female Clients
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