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CrossFit Allegiance – CrossFit Happy Birthday Bob J! View Public Whiteboard Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 […]

CrossFit Allegiance – CrossFit We are going on vacation next week. We have all the classes cover except 2. Also take note that we have 6:30am class Monday-Thursday and not on Friday. There will be no daycare or CrossFit Kids Class. Sorry for the inconvenience and Thank you! August 11th Saturday 9:30 Alyson August 12th

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Choose which workout RX: Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Strict Nicole (AMRAP – Reps) 20-Minute AMRAP of: 400m Run Max Rep STRICT Pull-ups Mobility Hold each stretch for :30-:45 seconds and repeat 2-3 times

CrossFit Allegiance – CrossFit Jill and Cambell are partnered up and competing this Saturday August 11th in the Goddess Games at CrossFit Northlake. Heat times are WOD 1 9:22am WOD 2 11:12am WOD 3 11:45am WOD 4 1:40pm. View Public Whiteboard Metcon Hot Sauce (4 Rounds for reps) ADV RX AMRAP 3: 21/15 Calorie Row

CrossFit Allegiance – CrossFit Happy Birthday Alyssa D! View Public Whiteboard Weightlifting Clean and Jerk (Build to a moderate heavy ) Metcon Metcon (Time) ADV RX For Time: 1 Round: 800 M Run 80 DU 21 Hang Power Cleans (155/105) 2 Rounds: 400 M Run 40 DU 15 Hang Power Cleans (155/105) 3 Rounds: 200

CrossFit Allegiance – CrossFit Next competition: BEER CITY BEATDOWN When: October 6, 2018. Where: US Cellular Center, Asheville, NC 4-Person Team Divisions: Rx, Scaled and Masters (40+) divisions. Teams can consist of All-Male, All-Female or Co-Ed (2 Female, 2 Male). Price: $400/team To view WODs link below. http://www.unbrokenseries.com/beatdown View Public Whiteboard Metcon Metcon (Time) ADV

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) ADV RX Team of 3 4 Rounds For Time: 400 Meter Run 60 C2B 60 Kipping HSPU 120 Sit-ups 150 Air Squats RX 4 Rounds: 400 Meter Run 60 Pull-Ups 90 Pushups 120 Sit-Ups 150 Air Squats Run together and split reps

CrossFit Allegiance – CrossFit Happy Birthday Jenn W! Join us for a “CrossFit Games Get Together” today Friday August 3rd at CFA. We will have it playing from 4pm on. View Public Whiteboard Weightlifting Power Clean + 2 Front Squats + Jerk (Building to a heavy complex) EMOM 7: Power Clean + 2 Front Squats

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Team of 3-4 Cash-in 150 Cal Bike AMRAP x 25 200 M KB Carry (1 Front Rack, 1 Overhead) 16/12kg 200 Meter Sled Push 90# 60 Weighted Sit-Ups 40/30 200m KB carry is around the building. Switch on the KB carry

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 3 Rounds: 14 Squat Snatches (95/65) 14 Chest to Bar Pull-ups 14 Box Jumps Overs (24/20) 100/70 Calorie Row 3 Rounds: 14 Squat Snatches (95/65) 14 Chest to Bar Pull-ups 14 Box Jumps Overs (24/20) 100/70 Calorie Row 3 Rounds: 14