29 JUNE 2020

MONDAY 200629

Evolution A:

Three Rounds for Time (15:00 time cap)

Run 400 Meters
15 Dumbbell (or Kettlebell) Thrusters (35lb. / 25lb.)
15 Chest to Bar Pull-ups

Rest as needed then,

Evolution B:

As Many Calories As Possible in 1:00 on the Assault Bike
Rest up to 2:00 then,
As Many Calories As Possible in 45 seconds
Rest up to 1:00 then,
As Many Calories As Possible in 30 seconds

Note: Our 4PM Zoom classroom is located here: Our Zoom classroom is located here: https://zoom.us/j/93975180605

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We Train Together ….. and Pray Together!


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: https://calendly.com/gregoryamundson
3,2,1 Go!
Memorial Day Murph Update!
This year we will be holding our “Memorial Day Murph” workout on Friday, July 3rd. There will be four heats:
  • 8AM
  • 12PM
  • 2PM
  • 4PM

Athletes MUST sign up either at HQ or on the Facebook group. Brave souls can complete more than one round of Murph! Following the 4PM round of Murph (approximately 5PM) there will be FREE pizza with our friends at Mountain Mikes.


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