January 7, 2016

Currently accepting donations for TOYS for TOTS Saturday DECEMBER 19 Frostbite 5K <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=5f70b95a64&e=1708374456> Kannapolis, NC 5th Annual Jingle Jog 5K <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=202a393e7e&e=1708374456> Cornelius, NC Thursday DECEMBER 24 Following the Star 5K <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=78fb4d694a&e=1708374456> Matthews, NC CFA Holiday Party Saturday December 26 at 7:30 Homesteads Friday JANUARY 1 First Footin’ Five Miler Trail Race <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=809b5d4b61&e=1708374456> Huntersville, NC Tightwad […]

ROPE LENGTH: mid chest HAND POSITION: down & close to your body SOURCE OF MOVEMENT: from wrist, NOT shoulder JUMP: more aggressive single jump; try to stay in one place; avoid piking FOCAL POINT: find something to stare at

Substitute cauliflower for rice or mashed potatoes Mashed Cauliflower Steam cauliflower until soft Beat with butter, salt, bacon & cheese (as desired) Rice Grate with a cheese grater Cook as desired > <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=59e066a9a2&e=1708374456>

Linda Royston, Jennifer Norvell, Rhonda Halford. As well as Sarah Harwood, Lisa Gore and Jenn Harpster! SPOTLIGHT MEMBER: TOMMY GREY see Tommy’s bio here <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=a269d21f14&e=1708374456>