CrossFit Allegiance – CrossFit

Anyone competing in Asheville at Beer City Beat Down or for any spectators below is the hotel several of us are staying at Saturday night after the competition October 6th. Book it ASAP


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Back Squat

65% x 9

70% x 9

75% x 9

*After each set, complete 50% of Max Ring Muscle-ups or skill work


The September 11 attacks (also referred to as 9/11)were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001. The attacks killed 2,996 people, injured over 6,000 others, and caused at least $10 billion in infrastructure and property damage. Additional people died of 9/11-related cancer and respiratory diseases in the months and years following the attacks.

CFA 911 WOD (Time)

Team of 3

25 min AMRAP

Buy-In 2001m Row

100 Power Cleans 135/95

100 Front Squats 135/95

100 Push Jerks 135/95

43 Clusters 135/95

RX 115/80
We are doing 343 barbell reps because there were 343 firefighters who lost their lives.