CrossFitAllen – CrossFit


OPEN WEEK IS HERE! We will have regular workouts on Monday, Tuesday, and Wednesday. Thursday will be mostly skill and active recovery to prepare for Friday Night Lights!

Regular class schedule until Friday, then the schedule will be as follows:


5:00 AM

12:00 PM

Heats for The Open and Friday Night Lights will start around 5:00 depending on the workout’s time domain. You will be able to sign up for heats just like you would a normal class.


Spending 5-7 Minutes Rolling/Smashing problem areas


6 Minutes For Quality

1 Minute Row or Bike

1 Minute Push-up to Down Dog

1 Minute Side Plank (30 Second Each)

1 Minute Single Leg Glute Bridges (30 Seconds Each)

1 Minute Sit-ups

1 Minute Wall Squats


Metcon (No Measure)

“Goat Day”

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

Examples of GOATs:

DU Practice, HSPU or Upside Down, Muscle ups or Transitions, Rope Climb or Practice, Light Power Snatch, Bike or Row, Kipping Swings, Pistols, Butterfly Pullups, etc
*”Goat” is CrossFit slang for a movement that challenges us

*Choose two “Goats” to work on, and we’ll alternate between them on each minute

*Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range

*For the next few Thursdays during the Open, we will run these Goat Days

*Athletes have the option to pair a cardio piece into the workout as one of their GOATs


Metcon (No Measure)

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2


10-15 Minutes of Stretching & Rolling

Recommended Targets:





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