Don’t forget, Sat classes will be moved to 8:30 AM and 9:45 AM, effective Sept 7th. Yoga will be starting at 11:00 AM going forward as well.

CrossFitAllen – CrossFit


Gen warm-up and dynamic stretch, then:

Barbell Warmup (Movement Prep):

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (Above Knee)

5 Power Cleans (Mid-shin)


Metcon (Time)

For Time:

2k Row

10 Rounds of “”The Chief”” (135/95 | R+ 155/105)

1 Round of “”The Chief””:

3 Power Cleans

6 Push-ups

9 Air Squats
– Steady on 2K, about 80-85% effort

– Then find a pace that allows you to attack the bar on Cheif


Front Squat – 8 Min EMOM:

Warm-up to 70-75% of Max, then:

8 EMOM – 2 Pause Squats (3 sec each) @ 70-75%

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s