10/27/16

10/27/16

CrossFit Allegiance – CrossFit

Tomorrow is our Family Fun day. I hope everyone has their costume and is ready to have some fun. We will have a 3 WOD competition with judges at every class time. Come in with your 3 person team when you can. CF Kids will have a competition as well. Please join us for Trunk OR Treat at 5pm. Eric and I will provide some food, BYOB and if possible a side dish. Also, if you have a corn-hole board please bring it. NOTE: if you don’t have a team, no worries we will work something out. LETS HAVE SOME FUN!!!

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Kelly Nouri rocking some pull-ups Tuesday

Metcon (Time)

400 m run

Rest 2 minutes

400 m run

Rest 2 minutes

300m run

Rest 1:30

300m run

Rest 1:30

200m run

Rest 1 min

200m run

Mobility

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