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WOD

Friday October 31st, 2014

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Halloween

Part A:
Shoulder and Hip Mobility

Part B:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Post times to comments.

__________

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: TOMORROW 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: THIS 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. $20 drop fee for non-clients.

Don’t miss getting educated on your shoulder health.

__________

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 info@crossfitadaptation.com.

__________

Handstand Walks Workshop!

When: Saturday November 15th from 1-2pm
Where: CFFC

Come and work on this great gymnastic skill. Coach Linsey will get you inverted and moving. Take with you the cues, skills, and progressions to succeed at this unique skill.

One requirement – you must be able to “kick up on the wall” unassisted.

It’s free to members! ($20 drop fee for non-members).

__________

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!

__________

Thursday October 30th, 2014

Labor Day 2014 Kx-17

Part A:
AMRAP in 6 minutes
3 Hang Cleans (195/135)
6 Bar-Facing Burpees

Rest 4 minutes, change weights, then:

AMRAP in 6 minutes
6 Deadlifts (225/155)
3 Muscle Ups

Part B:
30 PVC Pass-Throughs

Post total rounds and reps from each AMRAP to comments.

__________

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 info@crossfitadaptation.com.

__________

The “Everything-you-need-to-know-about-your-shoulder” Course

When: THIS 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. $20 drop fee for non-clients.

Don’t miss getting educated on your shoulder health.

__________

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: THIS 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.

__________

Handstand Walks Workshop!

When: Saturday November 15th from 1-2pm
Where: CFFC

Come and work on this great gymnastic skill. Coach Linsey will get you inverted and moving. Take with you the cues, skills, and progressions to succeed at this unique skill.

One requirement – you must be able to “kick up on the wall” unassisted.

It’s free to members! ($20 drop fee for non-members).

__________

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!

__________