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WOD

Tuesday September 2, 2014

31 Heroes 2014 Kx-9

Part A:
Deadlift
5-5-5+ (65%-75%-85% of 90% 1RM)

Part B:
2 Rounds
30 Walking Lunges
15 Burpee Pullups

Post times to comments.

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CFA T-Shirts & Tank Tops

New styles are in! Find them up in the loft.

__________

Elements Program & Membership

Sign up for September Group Elements or Memberships here.

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

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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!

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Fall Whole30 Challenge!

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.

The next meeting will be held on Thursday, September 4th at 7pm at CFA (just inside the main entrance). Please join them to have all your questions answered!

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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

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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!

__________

Monday September 1, 2014

August 2, 2014 Kx-27

Part A:
In teams of two:

4 rounds
AMRAP in the time it takes one partner to row 400m:
10 Russian KB Swings (1.5/1)
5 Hang Power Clean and Jerk (135/95)

Part B:
Tabata KB-to-Toes

Post both time, as well as rounds and reps to comments.

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MONDAY Labor Day WOD times:

0900, 1000, 1100am ONLY

See you then!

__________

CFA T-Shirts & Tank Tops

New styles are in! Find them up in the loft.

__________

Elements Program & Membership

Sign up for September 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!

What great success this program continues to be! 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 Monday, September 8.

__________

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!

__________