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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) On the Minute x 5: 1 Pausing Front Squat On the Minute x 5: 1 Front Squat Metcon Double Over (2 Rounds for reps) AMRAP 8: 10 Toes to Bar 30 Double Unders Rest 4:00 AMRAP 8: Wallballs (20/14) *15 Abmat sit-ups after each break […]

CrossFit Allegiance – CrossFit Teens View Public Whiteboard Metcon Metcon (AMRAP – Reps) Captain Crunch AMRAP 4: 3 rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks then Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks then Max Calorie Row in

CrossFit Allegiance – CrossFit Happy birthday Justin! View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min bike 10 supermans 10 hollow Rock 10 plank shoulder touch —Then Soldier walks Quad pull toe touch Lunges Then Empty bar work 3 Rounds: 5 RDL’s 5 Hang Cleans 5 Push jerks Metcon Captain Crunch (3 Rounds

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Team Mind Eraser AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run ADV RX as written RX (115/80) Teams of 3. Partner A does 7 Cleans 7 Burpees and then a 200 m run. Partner B can start their

CrossFit Allegiance – CrossFit Tonight there will be no class from 5:30-til close. We will be hosting an Olympic Lift Seminar here at CFA with 2 time Olympic head coach and 1980 Olympian, Michael Cohen from 5:30-9pm. $100 if you are interested. View Public Whiteboard Weightlifting Snatch (1RM) Metcon Partner Blitzen (Time) ADV RX 5

CrossFit Allegiance – CrossFit Teens View Public Whiteboard Metcon Metcon (Time) Partner WOD 60 DB Snatch 60 Burpees 40 DB Snatch 40 Burpees 20 DB snatch 20 Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 1 min bike 2 Rounds: 20 floor press with unloaded bar 1 min: chest smash w/lacrose ball or softball 1 min lat smash with roller 1 min ankle stretch :30/leg 20 pistols or pistol skill 10/leg 1 min quad-pull/toe touch 1 min 90/90 stretch

CrossFit Allegiance – CrossFit Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156 View Public Whiteboard Warm-up 200m Jog -then-

CrossFit Allegiance – CrossFit 5:30am please wear something bright or with reflectors. Our neighbors called me asked me very nicely if you could do this. There are a lot of trucks and they can’t see you. View Public Whiteboard Weightlifting Back Squat (4×2 75%) Gymnastics Metcon (Time) 15 Strict HSPU rest 1 min 12 Strict

CrossFit Allegiance – CrossFit Evans Farm will be here. The CrossFit Team Series starts next week! The Team Series will take place Sept. 20-Oct. 2. You and a partner can complete the workouts right here at CFA, submit scores and see how you stack up. Prizes and pride are on the line. Compete as a