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.      


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



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″)


AMRAP in 15 Min.

5 Front Squats

10 K2E

Work on OHS after WOD is finished

  1. Ben said:
  2. Eve said:

    Number 6 🙂 Ha ha!

  3. Terry Friend said:
  4. Cristal said:

    ooo! ooo!! Numero dos (2)!!

  5. linda thomas said:

    I second numero dos!

  6. Trista said:

    I vote for Number 4 and Tim votes for #6…..the WOD sounds great!

  7. Monique said:

    I like 2 and 5. I am looking forward to the WOD tonight!

  8. Laura said:

    Ok, so I still really like “Funny, you thought you worked out today.” But, I like excel in everything also!

  9. anne said:

    i like 4.

  10. Julie said:

    I like #2, it perfectly describes what goes through my head before every workout.

  11. Mel Friend said:
  12. Rebecca Brower said:


  13. S said:

    I like #2 and #5. I agree completely with Julie, and then when I do follow through, I know it’s been earned! And that’s a good feeling!!

  14. Anne Hansen said:

    #3 is my first choice…#4 would be my second!

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