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Front Squat

Metcon

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Workout

12/23/15

Happy Birthday Jennifer Grey! Our Christmas party is tonight. We will be going to Midtown. Eric and I will get there between 8-8:30pm. Hope to see everyone there. We will have a 6:30pm. Also checkout our Upcoming Events page on our website for local runs and CrossFit competitions, crossfitallegiance.com

Weightlifting

Front Squat (Build to a heavy set of 3 Front Squats)

Front Squat

Metcon

Metcon (Time)

For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, December 23, 2015

Male Clients

1

Brandon
Hedrick

9:30 AM CrossFit

1 x 3 @ 335 lbs

2

Charles
Famulari

4:00 PM CrossFit

1 x 3 @ 285 lbs

oh my

3

Colby
Wollak

5:30 PM CrossFit

1 x 3 @ 275 lbs

3

Derek
Halford

8:30AM CrossFit Class

1 x 3 @ 275 lbs

2 reps at 305#; failed 3rd

3

Neil
Glezen

12:00 PM CrossFit

1 x 3 @ 275 lbs

4

Erich
Cloninger

12:00 PM CrossFit

1 x 3 @ 255 lbs

5

Donald
Stewart

5:30 PM CrossFit

1 x 3 @ 245 lbs

6

Shawn
Deluca

5:30 PM CrossFit

1 x 3 @ 235 lbs

7

Bill
Knight

6:30 PM CrossFit

1 x 3 @ 225 lbs

7

Jay
Stevens

5:30 PM CrossFit

1 x 3 @ 225 lbs

8

Darius
Nouri

12:00 PM CrossFit

1 x 3 @ 215 lbs

8

Jason
Leach

12:00 PM CrossFit

1 x 3 @ 215 lbs

8

Zack
DeBerry

5:30 AM CrossFit

1 x 3 @ 215 lbs

9

Private

8:30AM CrossFit Class

1 x 3 @ 205 lbs

10

Eric
Olinger

12:00 PM CrossFit

1 x 3 @ 195 lbs

11

Daniel
Leatherman

5:30 AM CrossFit

1 x 3 @ 185 lbs

12

Tommy
Grey

8:30AM CrossFit Class

1 x 3 @ 105 lbs

13

Vinnie
DiSabato

9:30 AM CrossFit

1 x 3 @ 85 lbs

14

Big Mike
Famulari

4:00 PM CrossFit

1 x 3 @ 75 lbs

15

Charlie
Andrews

5:30 PM CrossFit

4 x 5 @ 55 lbs

16

Sam
Andrews

5:30 PM CrossFit

1 x 3 @ 35 lbs

15, 25, 35 lbs

17

Eddie
White

12:00 PM CrossFit

5 x 10 @ 25 lbs

air squats plus 50 situps

18

Nick
DiSabato

9:30 AM CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Leslie
Auton

5:30 PM CrossFit

1 x 3 @ 185 lbs

Tried 190# but it was a no-go for three so I dropped it...

2

Brittany
Bowden

6:30 PM CrossFit

1 x 3 @ 170 lbs

3

Jill
Olinger

5:30 PM CrossFit

1 x 3 @ 160 lbs

4

Myra
Harmon

8:30AM CrossFit Class

1 x 3 @ 155 lbs

5

Private

8:30AM CrossFit Class

1 x 3 @ 135 lbs

5

Jenn
Warcola

4:00 PM CrossFit

1 x 3 @ 135 lbs

5

Jennifer
Taylor

4:00 PM CrossFit

1 x 3 @ 135 lbs

5

Kim
Quilla

12:00 PM CrossFit

1 x 3 @ 135 lbs

6

Amy
Plonk

8:30AM CrossFit Class

1 x 3 @ 130 lbs

7

Susan
Sterling

5:30 AM CrossFit

1 x 3 @ 125 lbs

8

Private

9:30 AM CrossFit

1 x 3 @ 120 lbs

9

Nikki
Stewart

5:30 PM CrossFit

1 x 3 @ 115 lbs

10

Carla
Zarins

6:30 AM CrossFit

1 x 3 @ 110 lbs

10

Rita
Anello

6:30 AM CrossFit

1 x 3 @ 110 lbs

11

Charlotte
Thielen

12:00 PM CrossFit

1 x 3 @ 105 lbs

11

Megan
Frasure

6:30 PM CrossFit

1 x 3 @ 105 lbs

form- thanks Alyson!

11

Shannon
Fichter

8:30AM CrossFit Class

1 x 3 @ 105 lbs

12

Taunia
K

9:30 AM CrossFit

1 x 3 @ 80 lbs

13

Rhonda
Halford

6:30 AM CrossFit

1 x 3 @ 75 lbs

14

Jennifer
Grey

8:30AM CrossFit Class

1 x 3 @ 70 lbs

15

Catie
Hedrick

6:30 AM CrossFit

1 x 3 @ 65 lbs

16

Alisa
Andrews

5:30 PM CrossFit

1 x 3 @ 55 lbs

35,45,55

16

Private

5:30 PM CrossFit

1 x 3 @ 55 lbs

17

Starr
Boler

9:30 AM CrossFit

3 x 5 @ 45 lbs

18

Linda
Royston

12:00 PM CrossFit

4 x 10 @ 0 lbs

DEAD LIFT 55# 75# 95#