CrossFit Allegiance – CrossFit

Happy Birthday Derek H!

Alyson is collecting for Operation Gratitude again! If you would like you can donate this Memorial Day something or some things from the list below to send to troops!!! Most of the travel-size items can be found at the dollars stores or Walmart. Alyson will set up a donation box at CFA during Murph and the BBQ, but she will take donations at anytime for the next week.

Knit or Crocheted Scarves and Hats
Cool-Ties/Bandana Coolers (Make Cool Ties)
Paracord Survival Bracelets (NEW STYLE! Bracelets)
Beanie Babies, Webkinz, Amigurumi, or other Small Plush Toys (6 inches or smaller)-
Hand Sanitizer (1 to 3 ounce size)
Socks (preferably black, brown, green, tan; not white)
Drink Mix Packets (single serve, Kool-Aid, Crystal Light, etc.)
Lip Balm (with extra seal)
Mouthwash – Travel size
Tissue (individual packets)
QTips (travel size packets)
Moist Towelettes (individual packets)
Sunscreen – Travel size, Non-Aerosol


View Public Whiteboard


Metcon (AMRAP – Rounds and Reps)


15 Air Squats

15 Sumo DL 155/125

2 Legless rope climbs

ADV RX as written

RX rope climb

Scaled 6 Pull-ups

Cool Down

Metcon (No Measure)

Station 1: pec smash

Station 2: scapula/teres major/deltoid/lat. smash

Station 3: pigeon stretch

Station 4: your choice

Each station is 4 minutes