Crossfit Alliance

The official start date for our “Cindy” Challenge was March 1st.  The end of the challenge will consist of a group workout on Saturday, May 1st.  If you wish to particpate in the challenge you must have established your baseline score and paid the $30 entry fee by March 1st.  The workout “Cindy” consist of 15 Squats, 10 Pushups, and 5 Pullups for as many rounds as possible in 20 minutes. The challenge is open to all levels. There will be a beginner, intermediate, and advanced division for both male and female.  Each category will have a most improved winner and the advanced division for both male and female will also have an overall best score winner.  Each participant in the challenge will recieve a t-shirt and the winners of most improved and best score will recieve a prize. If you have not established a baseline and wish to particpate in the challenge there will be another opportunity during this coming Saturday’s Workout.  If you are unable to attend this workout and still wish to participate you must make arrangements to establish your baseline this week.

Visit our Facebook page for photos  from our December 19th Crossfit Challenge.

Deadlift                   Shoulder Press

70% x 3                    70% x 3

80% x 3                     80% x 3

90% x3 or more     90% x 3 or more

Then,

10 pushup

5 pullups

5 Rounds

Workout of the Day

“Fight Gone Bad”

Wall Ball

SDHP

Box Jump

Push Press

Row

With a continuously running clock rotate exercises every minute.  After each round rest for one minute . Complete three rounds and record total reps for all exercises except for row which you record calories.