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WOD

Wednesday April 23, 2014

April 12, 2014 Kx-1
Part A:
Front Squat
5-5-5-5-5 (80% or more)

Part B:
Buy In: 750m Row
then 3 Rounds of:
5 Hang Power Snatch (155/115)
10 Overhead Snatch-Grip Lunges (in place) (155/115)
15 Back Squat (155/115)

Post weight (A) and time (B) to comments.
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If you are interested in joining the intern coaching program at CFA/CFFA then please email linsey@crossfitfallschurch.com.
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Spring Happy Hour – Friday, April 25th at Clare & Don’s Beach Shack

Please join us for a Spring Happy Hour on Friday, April 25th at 6:30 PM at Clare & Don’s Beach Shack. All are welcome! Facebook event here.
__________

Sign up for May Elements here.
If you are interested in Private Elements then email info@crossfitadaptation.com.
__________

If you’ve ever wanted to get in a CrossFit workout without leaving work, you are in luck! CFA/CFFC is happy to announce the creation of our corporate program. We will be taking CrossFit methodology into workplaces around the area. If you think your office would be interested in hosting CrossFit classes, please let us know. More information can be found at our website, http://corporate.crossfitadaptation.com/, or by contacting Sharon at sharon@crossfitadaptation.com.
__________

On Saturday May 10th Evan D. from NOVA Self Defense will be offering a 2-hour Personal Defense introductory class at CFA. The session will run from 1:30pm-3:30pm and costs $40/person. Register here.
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Dr. Steven Davis, a chiropractor with Cross Functional Rehab Specialists, will be at CFFC every Tuesday and Friday from 5:30 PM – 7:30 PM doing free assessments on any members having problems or issues. No need to sign up in advance – just head upstairs to the in-house chiropractic and massage room.
__________

If you’d prefer to have your bank account debited in lieu of your credit card being charged each month then please email Erin here.

Tuesday April 22, 2014

April 5, 2014 Kx-9
Part A:
Split Jerk
2-2-2-1-1-1-1 (80% or more)

Part B:
Tabata Wall Balls (20/14, 10’)

Post weights (A) and reps (B) to comments.
__________

Spring Happy Hour – Friday, April 25th at Clare & Don’s Beach Shack

Please join us for a Spring Happy Hour on Friday, April 25th at 6:30 PM at Clare & Don’s Beach Shack. All are welcome! Facebook event here.
__________

Sign up for May Elements here.
If you are interested in Private Elements then email info@crossfitadaptation.com.
__________

If you’ve ever wanted to get in a CrossFit workout without leaving work, you are in luck! CFA/CFFC is happy to announce the creation of our corporate program. We will be taking CrossFit methodology into workplaces around the area. If you think your office would be interested in hosting CrossFit classes, please let us know. More information can be found at our website, http://corporate.crossfitadaptation.com/, or by contacting Sharon at sharon@crossfitadaptation.com.
__________

On Saturday May 10th Evan D. from NOVA Self Defense will be offering a 2-hour Personal Defense introductory class at CFA. The session will run from 1:30pm-3:30pm and costs $40/person. Register here.
__________

Dr. Steven Davis, a chiropractor with Cross Functional Rehab Specialists, will be at CFFC every Tuesday and Friday from 5:30 PM – 7:30 PM doing free assessments on any members having problems or issues. No need to sign up in advance – just head upstairs to the in-house chiropractic and massage room.
__________

If you’d prefer to have your bank account debited in lieu of your credit card being charged each month then please email Erin here.