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Main – CrossFit 5:30am people please sign up by 9pm tonight or there will not be a coach at CFA. For those of you coming at 8:30am we will have 2 waves doing this workout so on WODify we will put 2 classes for you to sign up for. One at 8:30am and 9am. PLEASE […]

Main – CrossFit This WOD is a CrossFit Allegiance Hero WOD in honor of Josh Docken’s life long friend who died in the line of fire fighting for our country. Metcon “Barta 32 24” (Time) Round 1 32 Wallballs (20/14) 24 Thrusters (95/65) 32 Pull-ups 24 Burpees Round 2 24 WB 18 Thrusters 24 Pull-ups

Main – CrossFit Weightlifting 1: Power Snatch (EMOMx7: 1 Rep at 90%) Metcon 2: Metcon (Time) 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20Happy Birthday JJ! Weightlifting 3: Back Squat (3×5)

Main – CrossFit CrossFit Allegiance Next weeks schedule: Monday and Tuesday regular hours. Wednesday 24th, 5:30am and 8:30am ONLY. Please know that if you do not sign up by 9pm Tuesday night then there will be no 5:30am class on Wednesday the 24th. Thursday 25th, NO CLASS Friday 26th, 9:30am and 5:30pm ONLY Saturday 9:30am

Main – CrossFit CrossFit Allegiance Next weeks schedule: Monday and Tuesday regular hours. Wednesday 24th, 5:30am and 8:30am ONLY. Please know that if you do not sign up by 9pm Tuesday night then there will be no 5:30am class on Wednesday the 24th. Thursday 25th, NO CLASS Friday 26th, 9:30am and 5:30pm ONLY Saturday 9:30am

Main – CrossFit Metcon 1: Metcon (Time) For time: Row 1000 m 2: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#RX women 9ft 3: Metcon (Time) 60 DU 3 Rounds of: 5 Pull-ups; 10 Push-ups; 15 Squats 40 DU 2 Rounds of: 5 Pull-ups; 10 Push-ups; 15 Squats 20 DU 1 Round of:

Main – CrossFit Weightlifting Shoulder Press (1×5 65%, 1×5 75%, 1×5+ 85%) EMOM 10min: Metcon (10 Rounds for reps) EMOM 10 min of: 4 Burbees 6 Ring dips

Main – CrossFit Weightlifting Back Squat (1×5 65%, 1×5 75%, 1×5+ 85%) Metcon Metcon (Time) 3 rounds for time: 400m row 5 Deadlifts 55% 1RM 15 Pull-ups

Main – CrossFit Weightlifting Power Snatch (6×3 ) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP: 15 Box Jumps (24/20) 12 Front Squats (135/95) 9 C2B Pull-ups

Main – CrossFit Weightlifting Jerk (Log your heaviest load) Metcon Metcon (Weight) EMOMx15 5 rounds of: Min 1 – 7 Push Jerks at 60% of best lift from #1 Min 2 – :45 second hollow hold Min 3 – 5 strict pull-ups**The Push Jerk can come off the rack.**