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CrossFit Allegiance – CrossFit Happy Birthday Karina! Fri, September 22, at 5:30 PM – 9:00 PM EDT Olympian and 2 time Olympic Head Coach, Michael Cohen will be at CFA putting on a seminar. He has been active in the sport of Olympic Weightlifting for over 45 years as both an athlete and a coach […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105) ADV RX as written RX 135/95You can do 2 Power cleans + 1 squat clean + 2 Front Squats + 1 Thruster jerk + 2 Push Jerks Metcon Metcon (3 Rounds for

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Snatch (3×3 70%) Overhead Squat (3×3 70%) Metcon (Time) For Time: 21-15-9 SDLHP (95/65) Push Press (95/65) Lateral Burpees Over the Bar

CrossFit Allegiance – CrossFit This weekend we have some brave ladies competing. It’s fun to go and support them and appreciated. Amy is competing tomorrow at 9:45 10:40 and 12:45 at CrossFit North Lake in The Goddess Games . Also on Sunday we have two teams competing Hillary & Jenn T and Stacey & Shannon

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (5×4 85%) Metcon Metcon (Time) Partner 3 RFT: 1000 Meter Row 24 Burpees 40 Box Jumps (24/20)

CrossFit Allegiance – CrossFit Happy Birthday Nick! View Public Whiteboard Metcon Metcon (Time) Partner WOD 2 Rounds: 50 Deadlifts (185/135) 100 Wallballs (20/14) 150/100 Calorie Row ADV RX as written RX 155/105 Optional Extra Strength Work Push Press (5×5 70%)

CrossFit Allegiance – CrossFit Just a reminder no 4pm class today Thursday and Friday. View Public Whiteboard Weightlifting Power Clean (70% 5×5) Push Jerk (70% 5×5) Metcon Metcon (Time) For Time: 15-10-5 KBS (32/24kg) T2B 800 Meter run 5-10-15 KBS (32/24kg) T2B

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx6 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105) ADV RX as written RX 135/95 Metcon Metcon (4 Rounds for reps) AMRAPx 3min 21/18 Calorie Row 21 Erg Burpees Max Thrusters (75/55) Rest 3 min AMRAPx 3 18/15 Calorie Row 18

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×5 85%) Metcon Metcon (Time) 3 RFT: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double-Unders Extra work if you want an after WOD Snatch 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Snatch Pull (110% 4×2)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 6 Rounds 1000m Row 24 HSPU 30 T2B 200m run ADV RX as written RX 45 Push ups or 15/person Split reps run together