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CrossFit Allegiance – CrossFit

The self defense class only has 20 spots available. CFA peeps get first dibs. Please sign up on the white board by the desk and pay by this Tuesday. If there are any unpaid spots left I will open it up to non-members on Wednesday.
$10 for members
$20 for non-members

View Public Whiteboard

Weightlifting

Back Squat

Back Squat (5×2 65% Every 90 seconds)

**5 Second Pause in Bottom of squat.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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