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


Roll Out – LX Ball on Wall – 6 min:

Chest, Traps, Blades (1 min ea), then general warm-up.

Bench Press (1 X 5)

Find a Heavy Set of 5 in 10 min


Metcon (3 Rounds for reps)

3 Rounds for Total Reps:

2 Min Abmat Sit-Ups

2 Minute Wallballs (20/14)

2 Minute Burpees

1 Min Rest
– Find a pace that keeps you moving the full 2 min (try to keep breaks on Wallballs to 3 or less)


1 Mile Run at 80% of Max Effort

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