Day: January 7, 2016

UPCOMING EVENTS

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 …

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SKILL OF THE MONTH: DOUBLE UNDERS

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

FIT TIP!

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>

SAY “HELLO!” TO OUR NEW MEMBERS!

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>

1/7/16

CrossFit Allegiance – CrossFit Friday we will be doing the WOD sent for us to do from War of the WODs competition. If you can’t do it Friday get it done today. View Public Whiteboard Metcon Metcon (Time) Partner WOD (split reps) 50 Calorie Row 60 Sit-ups 40 Calorie Row 60 Sit-ups 30 Calorie Row …

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