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CrossFit Allegiance – CrossFit Happy Thanksgiving! Metcon Metcon (Time) Team or 3: 400m Run 100 pull-ups 400m Run 200 pushups 400m Run 300 Air squats 400m run run together split reps

CrossFit Allegiance – CrossFit One Class tomorrow at 9am. Barbell conditioning Metcon (4 Rounds for time) For Time: 21 Jerk (135/95) 21 Front Squats (135/95) 21 Hang Cleans (135/95) Rest 2:00 15 Jerk (155/105) 15 Front Squats (155/105) 15 Hang Cleans (155/105) Rest 2:00 9 Jerk (175/120) 9 Front Squats (175/120) 9 Hang Cleans (175/120)

CrossFit Allegiance – CrossFit Our schedule for this week November 20th – 26th Monday regular hours /  Tuesday regular hours / Wednesday regular hours  / Thursday 9am only /  Friday 9:30am only  /  Saturday regular hours  /  Sunday regular hours It is the holidays and I know a lot of you have friends and family in

CrossFit Allegiance – CrossFit Gymnastics Metcon (3 Rounds for reps) 3 Rounds: 25% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 45% of Max Unbroken Muscle-ups Rest as little as needed between unbroken sets and rest 2:00 between rounds. RX C2B Weightlifting Snatch Complex (7 sets building) Power Snatch + Low Hang Squat Snatch

How do you warm up? First, what are you warming up for? There are different ways to warm up for different goals. You don’t warm up the same way for a Snatch max as a back squat max. I am going to try and break it down in different categories for you. In general The

CrossFit Allegiance – CrossFit Metcon Third Wheel (AMRAP – Rounds and Reps) AMRAP 25: Teams of 3: 600 Meter Run (together) 60/50 Calorie Row 60 Front Squats ADV RX Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135 RX Round 1 – 75/55 Round

CrossFit Allegiance – CrossFit Happy Birthday Alex Nouri! Happy belated Birthday Steve! Weightlifting Back Squat (5 Sets of 3 @ 85%) Metcon (3 Rounds for reps) 8 Rounds :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 8 Rounds :20 Seconds Dumbbell Snatches (50/35) :10 Seconds Rest

CrossFit Allegiance – CrossFit Happy 5th anniversary CFA. You are all the reason CFA is so amazing. We have the best members Eric and I could have hoped for. Thank you all for choosing us and giving us the opportunity to coach you. Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 20:

CrossFit Allegiance – CrossFit Metcon Dose (AMRAP – Reps) AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box

CrossFit Allegiance – CrossFit Below is a quick email Justin sent to me. I just wanted to share it with everyone and let you all know that we raised $500 for him and his family. Hey Jill, I got the funds from the t-shirt sales this morning and really don’t know what to say. It’s