Mon 06.11.12

Busy weekend!

Thanks to all who came out to Food as Fuel. Reminder that we now have a NUTRITION tab on the website, so please check it out if you missed Saturday's seminar.
Yesterday's free WOD at lululemon howell mill had an AMAZING turnout of 20 people... So good they want us to make it a regular thing, so stay tuned for details!
Hooverball (we played in the rain!) was also tons o' fun. We'll be playing again next Sunday after the free Park WOD. Be there!

Saturday schedule change

Beginning this week, our Saturday class offerings will now be at 10 and 11 am.

Join the Frantastic Voyage!

Fran Prelims are Saturday. The sign-up sheet is in the box, or you can sign up here. Who's gonna step up to the plate?

Prelims will take place Sat, 6/16 in the 10 and 11 am classes. Heat sign-ups will be posted this week. Finals will be held Sat, 7/28 followed by the FINALS PARTY where we rehash every rep and round of our girl Fran.

Who: Anyone! All skill levels are welcome.
When: Saturday, June 16th, 2012 during 10 & 11 am classes (Finals are Sat, July 28th)
Where: CrossFit Midtown, 1122 West Peachtree St, Atlanta, GA 30309
Entry Fee: $30 (includes a t-shirt; $10 goes toward prize $$$)

Prize Purse: $10 x the number of participants PLUS prizes from other sponsors

Winners: Most Improved and Fastest in the Men’s and Women’s categories

The CHALLENGE:
“Fran”
For time:
21-15-9
Thrusters and Pull ups

Men’s Categories:
Beginner- 45# thrusters, jumping or band-assisted pull ups
Intermediate- 65# thrusters, unassisted band-assisted pull ups
Advanced- 95# thrusters, unassisted pull ups

Women’s Categories:
Beginner- 35# thrusters, jumping or band-assisted pull ups
Intermediate- 45# thrusters, jumping pull-ups or bands
Advanced- 65# thrusters, unassisted pull-ups

How to Participate:
1. GET REGISTERED – Sign up here or in the box and pay the $30 entry (remember, $10 goes back in the “kitty” for prize money).
2. SET YOUR BASELINE – Sign up for a heat the week of June 9th, then show up Saturday, June 16th to set your baseline “Fran” time. This will be the time from which we calculate your improvement.
3. TRAIN AT CROSSFIT MIDTOWN – Once per week the WOD will be a different version of “Fran”.
4. SHOW UP for the FINALS – Repeat "Fran" on Sat, July 28- hit your Personal Record (PR)!

** PRIZES will be awarded for:
Most Improved Male, Most Improved Female, Fastest Male, Fastest Female

*If you scale Fran for prelims, you will retest under same conditions.

$30 includes entry fee, t-shirt, prizes and Finals party. Deadline to register is this Wed, June 13th.

Rainy Hooverball! This pose took a lot of coaching from our CFM Historian Carlos. L-R: Lis, Amy, Jon, Uran, Sam


Workout of the Day



A. Work to 1RM Front Squat
5-3-3-1-1-1
B. 3 rds for time:
10 thrusters 95/65
15 toes to bar
50 double unders

Join the discussion 7 Comments

  • Anonymous says:

    Are the cycles you are doing in the programming only on the Mondays? We are in the front squat cycle now? Since I will go to CFATL sometimes, which days should I definitely make sure to be at CFM to stick with your cycles?

  • Lis Saunders says:

    Kenley, all the programming is related to the cycle, but yes, Monday is the focused day where we're working on that specific lift/movement/time domain that cycle is focused on. So within the current cycle, which is focused on front squats, we'll be front squatting on Mondays, but we'll also be squatting another day each week.

  • Lis Saunders says:

    Kenley, all the programming is related to the cycle, but yes, Monday is the focused day where we're working on that specific lift/movement/time domain that cycle is focused on. So within the current cycle, which is focused on front squats, we'll be front squatting on Mondays, but we'll also be squatting another day each week.

  • Austin Cohen says:

    For anyone interested in getting serious with some yoga and taking their game to the next level there is a free hot class on Wednesday night. Please RSVP. The more things you incorporate into your routine the better of a crossfitter you will become.

    https://www.facebook.com/events/427381560617304/

  • Anonymous says:

    I didn't make it to Hoover Ball or a wod over the weekend, but I did go running to work on one of my goals! So I made 4 wods and 1 run in one week! I haven't been able to say that for 18 months.

  • Lis Saunders says:

    NICE Kenley! How's everyone else doing on those goals?

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