AMRAP in 20 minutes
5 Chest-to-Bar Pullups
10 Clapping/Power Pushups
15 Alternating Pistols
This is a partner WOD.
Partner #1 will perform the work listed above. Partner #2 will run 400m. Once partner #2 returns from the run, partner #1 will begin their 400m run, while partner #2 continues work wherever partner #1 left off.
Post rounds and reps to comments.
ELEMENTS AND MEMBERSHIPS
FEBRUARY Group Elements
Sign up for February Group classes or Memberships here.
Private Elements — If you are interested in a Private Elements,
send us an email firstname.lastname@example.org.
The two CFA/CFFC CAL teams go head to head against each other in this week’s competition! Cheer them both on this weekend at Rock Creek CrossFit on TODAY at 1:00 p.m.
Details, including WODs, will be available at www.capitalaffiliateleague.com.
Injury Prevention and Mobility Workshop at CFFC!
WHEN: TODAY Saturday, January 24th @ 10:00am
Rose PT will be discussing injury prevention in terms of specific issues related to CrossFit, as well as injuries in general. During the seminar, they will break down some of the common deficits, how to identify them in yourself, and how to address them. The cycle of injury from inflammation to scar tissue and what you need to do at each stage of healing will also be outlined in detail.
Why Rose Physical Therapy Group?
Their unique services, combined with our diagnostic approach, allows them to get patients better faster. Certifications and services include: Active Release Technique, Trigger Point Dry Needling, McKenzie Diagnostics and Therapy, Graston Technique and full video analysis running/motion assessments.
Rose PT accepts all private health insurance and their standard is to work one-to-one with the patients for one-hour sessions.
Come check them out and see how Rose Physical Therapy Group can help you become faster, more efficiently and injury free!
Black or Grey available. $40/each.
New Punchcard Policy!
Punchcards will no longer be sold at CrossFit Adaptation.
Only recurring, monthly memberships will be offered. Current, outstanding punchcards still in-use will be honored until their 10-sessions are completed.
Please email Lisa D HERE to sign up for one of our 9x, 13x, or Unlimited membership options.
Now available in the fridge!
Single Bar = $4.00
Box of Bars = $22.00
Really tasty & made from quality ingredients!
Read more here.
Please remember to sign in (even you Unlimited folks) at the Kiosk before each WOD.
We greatly appreciate your attention to this request!