Author Archives: crossfitallegiance

As I was googling us the other day I realized this blog has been visited so many times it’s sits above all else in the search.  That’s no good when the name is no longer the same and neither is the address.

So I have updated all the information so that you can find us!!!

We are CrossFit The Den, allegiance was too long and too hard to spell, and say for that matter…CrossFit what?

We are located at 1912 United Way in Medford.  Our facility is hoppin’…come down and visit us!!!!


Quote of the Day:

“The shortest distance between two points is under construction.”
~Noelie Altito

All A Board! Starting August 9th another Whole 30 will be in the works at The Den! I would love and recommend every one of you to participate in this challenge!!


Run 3 x (200m, 400m, 600m)
Rest the time it takes to run the distance.

Question of the Day:

If you could be a groupie for one person, who would it be?

Linda always smiling:) super contagious!!

Quote of the Day:
“Rest satisfied with doing well, and leave others to talk of you as they please.”

30 mins myofascial release and mobility
10 mins core/abs
10-15 mins working on a personal weakness

Questions of the Day:

What is one item that you really should throw away, but probably never will?

Laura resting after her WOD!! We are so lucky to have her apart of The Den:) Thanks for bringing a fun and supportive personality to our family!

Quote of the Day:
“I have learned to use the word ‘impossible’ with the greatest caution.”
~Wernher von Braun

AMRAP 22 mins

3 Power Cleans (115#/95#)
5 DB Push Press
7 Push Ups
100m Run

Question of the Day:

If you could add one person to Mount Rushmore who would it be and why?

Happy 22nd B-Day Ceci!! Hope this next year is blessed and full of excitement!!:)

Quote of the Day:

“Associate yourself with men of good quality if you esteem your own reputation, for ’tis better to be alone than in bad company.”
~George Washington


15 DL 250/205
25 box jumps
50 pullups
100 wall balls
200 double unders
400m run

Question of the Day:

If you could go on a roadtrip with any person (dead or alive) who would you chose and where would you go?

Ben Crenshaw & Jerry Stack!!

Quote of the Day:

“You’ve achieved success in your field when you don’t know whether what you’re doing is work or play.”
~Warren Beatty


600m Loop
21-15-9 Burpees to Box Jumps
9-15-21 KB Swings
600m Loop

Question of the Day:

What would you do if you didn’t have to work?

Hey guys make sure you are getting the proper nutrients in before and after WOD to optimize all the hard work you are putting in. About an hour before you train eat a little protein and a little fat. The fat pre-workout will help burn fat while working out. It’s like a little fat booster….you should take full advantage!!! As for a post workout meal ditch the fat and have a little protein and a little carbs (meat and part of a sweet potato is perfect). You all work so hard in the gym everyday why not turn it up a notch with correct fueling!