CrossFit Allegiance

06/03/2026

06/02/2026

The month of JUNE….. Extra work

06/01/2026

Summer is here + the kiddos are CFA are here for it! ☀️🕶️☀️

05/26/2026

Murph 2026

05/24/2026

Murph Hero WOD. Drop-Ins welcome and can sign up online as well.

For time:

* 1-mile run
* 100 pull-ups
* 200 push-ups
* 300 air squats
* 1-mile run

Optional Rx:

* Wear a 20 lb vest (14 lb for women)

A very common strategy is to partition the reps into:

* 20 rounds of:
* 5 pull-ups
* 10 push-ups
* 15 air squats

That version is often called “Cindy style” partitioning.

Typical Murph Times

* Beginner: 50–70 minutes
* Intermediate: 40–55 minutes
* Advanced: 35–45 minutes
* Elite: under 35 minutes

Scaling Options

Half Murph

* 800m run
* 50 pull-ups
* 100 push-ups
* 150 air squats
* 800m run

Beginner Version

* 800m run
* 10 rounds:
* 5 ring rows
* 10 push-ups (scaled if needed)
* 15 air squats
* 800m run

05/14/2026

🌟 Join Us for a Special Memorial Day Workout! 🌟

This Memorial Day, we honor our fallen heroes with the legendary “Murph” workout. 💪🇺🇸

Workout Details:
🏃‍♂️ 1 Mile Run
💪 100 Pull-Ups
💥 200 Push-Ups
🦵 300 Air Squats
🏃‍♀️ 1 Mile Run

Class Times:
🕗 8:00 AM
🕘 9:00 AM
🕙 10:00 AM

After the Workout:
Join us for our Annual CFA BBQ & Co****le at 11 AM! 🎉
Bring your friends and family—everyone is welcome!

🍔 Food Provided: Hamburgers, hot dogs, and pork loin!
🍽️ What to Bring: A chair, a snack to share, and BYO drinks!

Let’s come together to honor those who served and enjoy a day of fitness and community. 💙

Tag your workout buddies and let us know you’re coming!
BBQ

05/11/2026

Come join us May 25th!