CrossFit Allegiance – CrossFit

Please let Us know if you are signing up for the open. We need to make teams by tonight. It’s either $20 online or $20 to CFA. In the end the winning team will get the money back to do what they want with it. The point system is as follows:
1) RX, Scaled, & Fitness 1st place = 3pts (Fitness and Scaled no sandbagging which needs to be approved and determined by coaches)
– RX & Scaled 2nd place = 2pts
– RX & Scaled 3rd place = 1pt

2) Team with perfect attendance = 3pts (this can be rewarded to both teams or no teams)

3) Any kind of PR = 3pts (this can be gymnastics or lifting or possibly if you go out of your Comfort zone and do RX…again approved by coaches)

Notes: You can jump back-and-forth between RX scaled and fitness any given week. The goal is to push yourself and do RX if you can. If you are out of town and can do the work out it will count towards attendance for your team but this also has to be approved by a coach. You can send a video or communicate with us what you are doing.

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Metcon (Time)

3 Rounds

20 KBS (24/16kg)

20 AbMat Sit-ups

20 Wallballs (20/14)


Metcon (No Measure)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2