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.
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 email@example.com.
Thanks in advance!
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 firstname.lastname@example.org.
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.
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!
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.
Please remember to sign in (even you Unlimited folks) at the Kiosk before each WOD.
We greatly appreciate your attention to this request!