CrossFit Allegiance – CrossFit

Thank you to everyone that has signed up already for the Dream 3 Charity Competition in September. I’m not sure if everyone is aware of this, but Carter Muir, Bruce’s son is a Dream Kid from Dream On 3. Here is the link to his story:


This is a great charity, and Beers & Burpees is a major contributor. Dream On 3 sent Carters whole family to LA last October, and Carter got to meet Zlatan Ibrahomivic, one of the best soccer players to ever play.

Tip # 8 Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits.

One important factor, is that it can help boost the amount of calories you burn.

According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day.

The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%.

View Public Whiteboard


Back Squat

Wave #1:

3 Back Squats @ 77%

2 Back Squats @ 80%

1 Back Squat @ 83%

Wave #2:

3 Back Squats @ 80%

2 Back Squats @ 83%

1 Back Squat @ 86%

Wave #3:

3 Back Squats @ 83%

2 Back Squats @ 86%

1 Back Squat @ 89%


Black & Blue (Time)

“Black & Blue”

5 RFT:

10 Power Cleans, 135/95

10 Burpees