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WOD

Wednesday September 17, 2014

31 Heroes 2014 Kx-20

Part A:
1600 m Run
12 Back Squats (155/110)*
12 Over-the-Bar Lateral Burpees
800 m Run
10 Back Squats (155/110)
10 Over-the-Bar Lateral Burpees
400 m Run
8 Back Squats (155/110)
8 Over-the-Bar Lateral Burpees

* No racks.

Part B:
50 Barbell Rollouts (NFT)

Post times to comments.

__________

CFA Members – Important Info!

We are going to be transitioning from our current Zen Planner membership platform to Front Desk in the next week. Everyone will receive a detailed, step-by-step email from the Front Desk Conversion team. This will walk you through how to input your financial information.

Please be on the look out for this email and fill out the needed financial information in a timely manner. This will help with our smooth transition.

If there are any questions, please direct them to lisa@crossfitadaptation.com.

Thanks in advance!

__________

Muscle-Up Workshop!

On this Saturday September 20th, from 1pm to 2pm, Coach Danny will be running a Free Muscle-Up/Bar Muscle-Up workshop for all interested CFA members. Come out and use this one-hour block to learn the progressions, see new skill ideas, or find out where you are in topping the rings.

__________

Elements Program & Membership

Sign up for October Group Elements or Memberships here.

Private Elements — If you are interested in a Private Elements,
send us an email info@crossfitadaptation.com.

__________

Couples Discount – New!

CFA is now offering a 10% discount for couples! This program starts September 1st, and is offered to legally married couples. Please note that this new discount cannot be used in conjunction with any other of the CFA discounts (LEO/FF/Mil/Teachers).

For your discount, email HERE!

__________

Fall Whole30 Challenge! STARTS TONIGHT!

Summer may be coming to an end, but that doesn’t mean your summer body should go into hibernation. Join Bonny C. and Amy H. for another Whole30 Challenge starting on Wednesday, September 17th.

Please email Bonny (bonnyc@gmail.com) and Amy (harris.amy22@gmail.com) for further information.

__________

Reebok Fit-Hub Georgetown
Fight Gone Bad + Hips and Low-Back Mobility Class
Wednesday, September 24th 6:30pm to 7:45pm

Join Kat and Linsey, as we tackle a Fight Gone Bad style class followed by a mobility session targeting the hips and low-back. Participants will enjoy a 15% in-store discount for any Reebok gear purchased before or after the class! Complimentary class for all who attend and no experience is needed, so bring a friend!

Sign-Up link HERE

__________

NOVA Self-Defense Seminar

On Saturday September 27th Evan D. from NOVA Self Defense is offering a 3-hour women’s self-defense seminar at CrossFit Adaptation.
The class is $50 for CFA/CFFC members and will run from 1:30pm-4:30pm.

Register here!

__________

CFA Members!

Please remember to sign in (even you Unlimited folks) at the Kiosk before each WOD.

We greatly appreciate your attention to this request!

__________

Tuesday September 16, 2014

Labor Day 2014 Kx-6

Part A:
40 DB Turkish Situps (20 per arm)(NFT)

Part B:
Every 2 minutes for 20 minutes (10 sets)*, complete:
1 High Hang Clean
1 Hang Clean
1 Clean

*Build up weight throughout the 10 sets

Post weights to comments.

__________

CFA Members – Important Info!

We are going to be transitioning from our current Zen Planner membership platform to Front Desk in the next week. Everyone will receive a detailed, step-by-step email from the Front Desk Conversion team. This will walk you through how to input your financial information.

Please be on the look out for this email and fill out the needed financial information in a timely manner. This will help with our smooth transition.

If there are any questions, please direct them to lisa@crossfitadaptation.com.

Thanks in advance!

__________

Muscle-Up Workshop!

On this Saturday September 20th, at 1pm, Coach Danny will be running a Free Muscle-Up/Bar Muscle-Up workshop for all interested clients. Come out and use this one-hour block to learn the progressions, see new skill ideas, or find out where you are in topping the rings.

__________

Elements Program & Membership

Sign up for October Group Elements or Memberships here.

Private Elements — If you are interested in a Private Elements,
send us an email info@crossfitadaptation.com.

__________

Couples Discount – New!

CFA is now offering a 10% discount for couples! This program starts September 1st, and is offered to legally married couples. Please note that this new discount cannot be used in conjunction with any other of the CFA discounts (LEO/FF/Mil/Teachers).

For your discount, email HERE!

__________

Fall Whole30 Challenge! STARTS THIS WEDNESDAY!

Summer may be coming to an end, but that doesn’t mean your summer body should go into hibernation. Join Bonny C. and Amy H. for another Whole30 Challenge starting on Wednesday, September 17th.

Please email Bonny (bonnyc@gmail.com) and Amy (harris.amy22@gmail.com) for further information.

__________

Reebok Fit-Hub Georgetown
Fight Gone Bad + Hips and Low-Back Mobility Class
Wednesday, September 24th 6:30pm to 7:45pm

Join Kat and Linsey, as we tackle a Fight Gone Bad style class followed by a mobility session targeting the hips and low-back. Participants will enjoy a 15% in-store discount for any Reebok gear purchased before or after the class! Complimentary class for all who attend and no experience is needed, so bring a friend!

Sign-Up link HERE

__________

NOVA Self-Defense Seminar

On Saturday September 27th Evan D. from NOVA Self Defense is offering a 3-hour women’s self-defense seminar at CrossFit Adaptation.
The class is $50 for CFA/CFFC members and will run from 1:30pm-4:30pm.

Register here!

__________

CFA Members!

Please remember to sign in (even you Unlimited folks) at the Kiosk before each WOD.

We greatly appreciate your attention to this request!

__________