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CrossFit Allegiance – CrossFit Happy Birthday Jennifer E. and Jack! Weightlifting Power Clean + Hang Squat Clean + Squat Clean (5×1 climbing Rest 1:30 between sets) Set 1 – 60% Set 2 – 70% Set 3 – 75% Set 4 – 80% Set 5 – 85% *% is off of Power clean max Squat Clean […]

CrossFit Allegiance – CrossFit We hope everyone can come to our CFA Christmas Party. Thanks to Brent Miller we will have it at his house this year. This Saturday located at 4291 HWY 73, Iron Station 28080 Party starts at 3pm. Please bring a white elephant gift to join in on the fun. If you

CrossFit Allegiance – CrossFit Gymnastics Metcon (AMRAP – Reps) 3 Rounds, Not For Time: 15/10 Calorie Row 2 Sets of 25% Max Unbroken MU or practice hollow Rock on bar or rings Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30 Calorie Row 30 T2B ADV

CrossFit Allegiance – CrossFit Happy Birthday Eric M! Metcon Metcon (AMRAP – Rounds and Reps) Team of 3 AMRAP 25: 70/50 Calorie Row 70 Bar-Facing Burpees 70 Snatches (75/55) 60/40 Calorie Row 60 Bar-Facing Burpees 60 Snatches (95/65) 50/35 Calorie Row 50 Bar-Facing Burpees 50 Snatches (115/80) 40/30 Calorie Row 40 Bar-Facing Burpees 40 Snatches

CrossFit Allegiance – CrossFit Gymnastics Clinic sign up link for Feb. 3rd Beginner/Intermediate: https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694 Intermediate/Advanced: https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775 Metcon Free Bird (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 7 KBS 32/24kg 10/7 Calorie Row 7 Burpees ADV RX as written RX KBS 24/16kg **Full Rounds then switch **target is 18 + Rounds Optional Extra

CrossFit Allegiance – CrossFit Metcon Hindsight (AMRAP – Rounds and Reps) ADV RX AMRAP 20: 2 Bar Muscle-ups 4 HSPU 8 Dumbbell Hang Squat Cleans (50’s/35’s) RX AMRAP 20: 7 C2B 7 Barbell Push Press (115/75) 7 Barbell Hang Squat Cleans (115/75) FITNESS AMRAP 20: 7 Pull-ups 7 Barbell Push Press (95/55) 7 Barbell Hang

CrossFit Allegiance – CrossFit Barbell conditioning Hang Squat Clean + Push Jerk (EMOM) On the Minute x 5 Min 0-1: 6 Hang Squat Cleans + 2 Push Jerks Min 1-2: 5 Hang Squat Cleans + 3 Push Jerks Min 2-3: 4 Hang Squat Cleans + 4 Push Jerks Min 3-4: 3 Hang Squat Cleans +

CrossFit Allegiance – CrossFit Happy Birthday Darius and Lynda G! Gymnastics Metcon (5 Rounds for time) R1– 15 Strict Handstand Push-ups 1:00 Rest R2– 13 Strict Handstand Push-ups :45 Seconds Rest R3– 11 Strict Handstand Push-ups :30 Seconds Rest R4– 9 Strict Handstand Push-ups :15 Seconds Rest R5– 7 Strict Handstand Push-ups ADV RX as

What is our vision at CrossFit Allegiance? Why choose us? Our ultimate goal is fitness, health, wellness, disease prevention, longevity, and to stay out of the nursing home as we enjoy life. We want to create productive people. At CFA, we have a family of humble, healthy people that want to kick butt into their