EMOM for 12 minutes, complete:
2 Snatch Classic (155/110)
3 Chin Ups
Rest 4 minutes, then:
Accumulate 5 minutes of plank holds
Post total time to accumulate the plank holds.
ELEMENTS PROGRAM & MEMBERSHIP
NOVEMBER Group Elements
Sign up for November Group classes or Memberships here.
Private Elements — If you are interested in a Private Elements,
send us an email email@example.com.
Homestretch Fundraiser at CFFC – Nov. 1st at 2 PM
Excella Consulting’s community outreach program (ImpaX) is sponsoring an event with all proceeds benefiting Homestretch! Homestretch is a non-profit based in Falls Church whose mission is to address the root causes of homelessness for each family and reverse them.
When: Saturday, November 1st at 2 PM
Where: CrossFit Falls Church
Who: Everyone! Seriously, we’re offering lots of scaling options and will run a mini skills tutorial at 1:15 for those new to CrossFit.
Cost: Participants are required to donate $30 (or more!), 100% of which goes directly to Homestretch. You will also get a t-shirt, donated by Excella! Please encourage friends and family to participate as well.
Registration: Please register via EventBrite here.
Heat Sign Up: Please sign up to BOTH participate in a heat AND to judge a heat here.
Full details on Facebook here.
The “Everything-you-need-to-know-about-your-shoulder” Course
When: Sunday November 2nd, 2014 930am to 1030am
Where: CrossFit Adaptation
Dr. Dan has designed this course to help CFA/CFFC coaches, interns, & clients alike devise comprehensive shoulder warm up programs. It’s to help all CF athletes perform daily mobility exercises within the workplace to counteract the negative effects that sitting has on the body. This program has been developed based on a comprehensive review of the current evidence on optimal shoulder health and performance.
It’s free to clients. Don’t miss getting educated on your shoulder health.
Please remember to sign in (even you Unlimited folks) at the Kiosk before each WOD.
We greatly appreciate your attention to this request!