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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time: 150/100 Cal Bike or 600m run or Cal row 75 Clean and Jerks (115/80) 75 T2B 45 Clean and Jerks (135/95) 45 C2B 30 Clean and Jerks (155/105) 30 Bar MU 150/100 Calorie Bike or 600m run or Cal Row […]

CrossFit Allegiance – CrossFit Open workouts with Judges available will be on Friday’s at 6:30am, 8:30am, 9:30am, 12pm and then from 4pm on at Friday night lights. Your second opportunity will be on Monday at 5:30am, 6:30am, 8:30am, 9:30am, 12pm, 4pm – 6:30pm. We will announce the teams at Friday night lights once we have

CrossFit Allegiance – CrossFit Please let Us know if you are signing up for the open. We need to make teams by tonight. It’s either $20 online or $20 to CFA. In the end the winning team will get the money back to do what they want with it. The point system is as follows:

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (Squat Clean Climbing) On the Minute x 10: On the 0: 3 Squat Cleans @ 65% On the 1: 2 Squat Cleans @ 70% On the 2: 1 Squat Clean @ 75% On the 3: Rest On the 4: 3 Squat Cleans @ 70% On

CrossFit Allegiance – CrossFit You can either sign up for the open online or sign up for the open just at CFA for $20. Either way you will be part of a 5 week girls verse boys competition. You have to sign up for one or the other by this Thursday. View Public Whiteboard Weightlifting

CrossFit Allegiance – CrossFit Sign up for the open before Thursday. You can sign up online for $20 if you want to see your score on a worldwide leaderboard or sign up at CFA for $20 for an in-house competition girls vs boys. Point system will work off of WOD results, Participation results ….losers have

CrossFit Allegiance – CrossFit It’s time to sign up for the open. First workout will be posted next week February 21st. We will have our very own competition against each other, girls against boys. Losers have to……. View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 3- position Snatch On the 1:30 x 5 Sets: 3-Position Squat Snatch (High Hang, Hang, Floor) Sets: 60, 63, 66, 69, 72% Metcon Metcon (Time) Partner WOD 4 Rounds: 30 OHS (95/65) 30 Lunges 30 T2B 30 Cal Row or 400m Run RX (75/55)

CrossFit Allegiance – CrossFit Today is Emma’s last day at CFA. As you know, she has joined the Marine Corps and leaves for boot camp in two days. Emma has grown so much in the last year and a half at CFA and we’re confident that she is going to make one great Marine. We

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×2 climbing 3 second pause at the bottom) Metcon Metcon (3 Rounds for reps) 3 Rounds: AMRAP 5: 15 Over the Bar Burpees 21 Power Cleans 27/21 Calorie Row Rest 5 Minutes Round 1: 155/105 Round 2: 135/95 Round 3: 115/85 ADV RX as written