Sponsor-A-Mat

  

Brian working on his Press!!

Quote of the Day:  “Do not listen to those who weep and complain, for their disease is contagious.” – Og Mandino

 

  Sponsor- A- Mat

Don’t forget you can sponsor a mat to set the foundation of our new home for $39 and give a free unlimited membership to someone who has not experienced CrossFit Allegiance before.  If we purchase multiple mats it doesn’t mean we can get multiple months.  For example Bill purchases 5 mats he is able to bring 5 people for one month to experience XFA!!  Thanks guys for all your support and committment.      

T-Shirts

The Pear Blossom is about a month away and we need to get our t-shirts put together so we can have them to wear for the run.  So here is a few sayings and slogans to vote on.  Post the number corresponding to your favorite saying or slogan to comments or post one of your own!!  

1.  Size Doesn’t Matter … Time Does

2.  This is gonna suck … but in a good way.

3.  Specialize in nothing. Excel in everything

4.  There’s fit … and then there’s CrossFit.

5.  “Fitness is Earned”

6.  Flat on your back in 20 minutes or less

   

C-WOD: 

21, 15, 9 reps for time of:

Front Squat (115/75)

Ring Dips (scapula should remain retracted. Use parralletts for scaling)

Box Jumps (30″/24″)

X-WOD:

AMRAP in 15 Min.

5 Front Squats

10 K2E

Work on OHS after WOD is finished