MONDAY 200706

On a 16:00 Running Clock (4 rounds each station)

Minute One: 9 Hang Power Cleans (135lb. / 85lb.)
Minute Two: 30 Squats
Minute Three: 7 Strict Pull-ups
Minute Four: 200 Meter Sprint (Bus Stop)

Note: Athletes can pick their start station but must honor the order of rotation. Reminder that we are encouraging athletes purchase gloves for use in group workouts. The specific type of glove is a full finger protection glove used for batting or golfing. Gloves are available at a discount for CFA athletes at Play It Again Sports, which also carries the brand of Liquid Chalk we are recommending. Our 4PM Zoom classroom is located here: Our Zoom classroom is located here:

James – First Weighted and Double Murph!


Schedule Update!

This week we are adding (or returning!) two classes to our schedule:

  • Tuesday and Thursday 6AM workout
  • Tuesday and Thursday 10:30AM workout


Keyholder Update!

Based on athlete feedback we are INCREASING the amount of time an athlete can reserve HQ for private use to 60-minutes and 3 persons.
We are now offering Keyholder private use of HQ for 60 minute workouts.
We will be offering a $10.00 discount on this option for athletes who would prefer to workout privately (or semi-private) during the remainder of the pandemic situation. To enroll please check with Coach.
Up to 3 athletes at a time will be able to reserve private use of HQ in 60-minute increments during non-class hours 7 days a week. These hours are currently 11AM to 3PM weekdays (except for the Tuesday and Thursday 10:30AM workout) and 12PM to 8PM on weekends. On a case by case basis exceptions can be made to these hours. Athletes will be responsible for sanitizing all gear and surfaces touched during their workout.
Athletes that do not currently have the “Keyholder” membership must enroll in this program before their first private workout. In addition, “Keyholder” athletes must have been doing CrossFit for at least 3 months and be approved for private workouts by one of the CFA Coaches.
Check with Greg or Margaret for more information.
To reserve your private 60 minute use of HQ please visit this link:
3,2,1 Go!
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