CrossFit Allegiance – CrossFit

This is the last night to sign up for the open. Also we are not going to have the draft tomorrow. I will just post the teams on the whiteboard Thursday evening and on WODify. The first Open workout will be our WOD for Friday. Anyone signed up for the open that cannot make it to Friday night lights will have the opportunity to come to any class during the day and will have a judge assigned to them. Friday night lights will start at 5:00pm and run until needed. We will have several judges to run a couple of different heats. If you are unable to get your workout in on Friday it is up to you to find a judge who can make time for you and come in on their Saturday or Sunday and judge you. I will have a list of our judges on the whiteboard as well. You will have your last chance to do the workout on Monday before 5pm. Please do not wait until the last minute because it does not allow me enough time to log in and approve your score. For those of you who are doing this for the first time we will explain how to log your scores and how it all works on Friday. This weeks prizes will go to the team that has the most points to win the WOD. Next week will be a new theme.

View Public Whiteboard


Metcon (No Measure)

“Goat Day”

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats” to work on, and we’ll alternate between them on each minute.