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CrossFit Allegiance – CrossFit Our Barbell for Boobs fundraising page is https://fundraise.barbellsforboobs.org/fundraiser/765130 For every $50 raised we give a free mammography away to someone that deserves to know. Thank you! View Public Whiteboard Weightlifting Front Squat (3×80%, 1×85%, 3×80%, 1×87%, 3X80%, 1×90%) Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple […]

CrossFit Allegiance – CrossFit Happy Birthday JimTuttle! View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute Window: 150 DU buy in –then– 12 Thrusters (95/65), 12 C2B PU Rest 5 Minutes 5 Minute Window: 100 DU buy in –then– 9 Thrusters (115/80), 12 T2B Rest 5 Minutes 5 Minute Window: 50 DU

CrossFit Allegiance – CrossFit 3 Weight Lifting Tips for today: 1. You SIT between sets. 2. DO NOT walk in front of someone about to lift. 3. You are suppose to have fun & laugh between sets : ) View Public Whiteboard Weightlifting Back Squat (5×80%, 1×85%, 5x 80%, 1×88%, 5×80%, 1×91%) Metcon Metcon (Time)

CrossFit Allegiance – CrossFit Happy Birthday Hank Parker Jr.! Also, this Saturday class is cancelled. We will be in Asheville competing. Sorry for any inconvenience. View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 25min 42 Box Jump (30/24) 42 Clean & Jerks 115/75 42 Wallballs (20/14) 42 Snatches

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 28min: 6 Rope Climbs 6 plate pushes 45/35# 30 HSPU 40 Reverse Lunges ADV RX Legless Rope climbs Scaled Rope climbs = 5 pull-ups or Ring Rows per rope climb Plate push = Down the turf is

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (1×3,1×1,1×3.1×1,1×3,1×1) A. 3 reps at 78% B. 1 rep at 83% C. 3 reps at 78% D. 1 rep at 85% E. 3 reps at 78% F. 1 rep at 87% Metcon Metcon (Time) 800m Run 100 DU 50 Wall Balls, 20/14* 100 DU 800m

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Minute Window… 30/25 Cal Row + 1 Rd of Cindy AMRAP Cleans, 155/105 -rest 5 mins- 5 Minute Window… 20/15 Cal Row + 2 Rds of Cindy AMRAP Cleans, 185/135 -5 min rest- 5 Minute Window… 15/10 Cal Row + 3 Rd

CrossFit Allegiance – CrossFit Congrats to Shawn Delucca for winning 1st place at the masters competition this weekend. He is also 1st overall in the series for the year! HAPPY BIRTHDAY BRAD MAY! View Public Whiteboard Weightlifting Back Squat (1×5,1×1,1×5,1×1,1×5,1×1) 5 reps at 78% 1 rep at 83% 5 reps at 78% 1 rep at

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Team of 2: 30 cal row 30 C&J 95/65 400m run 30 C&J 135/95 30 cal row 30 C&J 155/105 400m run Max C&J 185/135 If there is a team of 3 do 50 reps

CrossFit Allegiance – CrossFit Happy Birthday Bill Knight! View Public Whiteboard Weightlifting Back Squat (1×4, 1×1, 1×4, 1×1) A. 1×4 at 78%, B. 1×1 at 83%, C. 1×4 at 78% D. 1×1 at 86% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18min: 30 Thrusters (95/65) 30 Box Jump Overs, 24/20 30 Cal Row