09.24.12 FAREWELL COLMAN & PAUL!

Farewell Colman & Paul!

Two of our Ri-Ra buddies, Colman and Paul, are departing this week to tour the US before heading back to Ireland. Join us at Publik (next to the Fox) tonight at 9 for their going away party. It's been a pleasure having you guys in the gym.We'll plan a CFM vacation to Ireland ASAP for a visit!

Whole Life Challengers: Congrats on your first week down!

We'll post our weekly winners on the blog later today, so stay tuned! On Monday every week, we'll throw a bunch of names in a hat and have a drawing... one for CFM members and one for Friends & Family. Here's how you get your name in the hat (your name goes in the drawing once for each of the reasons below):
1) Logged points every day of Week 1
2) Completed weekly challenge (Weekly challenges will now go Monday to Sunday. Week 8 Challenge will go Mon-Fri)
3) Perfect Nutrition Points
4) Perfect Activity Points
5) Perfect Mobility Points
6) Perfect Fish Oil Points

Hooverball, free WOD & yoga in the park!

This Sunday, 9/30, we're moving our monthly community WOD from lululemon howell mill to the park. Meet at the sand volleyball courts at 10am for a warm-up and free WOD (open to the public, suitable for all fitness/skill levels) followed by our weekly Hooverball game.
THEN, Sunday night at 5:30, let's head back to Piedmont Park to join our friends at lululemon howell mill for 10th & Flow, a huge donation-based yoga event at Piedmont Park, raising funds for Children's Healthcare of Atlanta's Strong4Life... an organization fighting childhood obesity.

Yoga is also coming to CFM, Wednesdays at 1:15pm

We're psyched to announce that CrossFit Midtown will be adding yoga classes to our regular schedule. Eventually, we aim to offer four classes a week at various times, but we're starting with one.
When: Wednesdays at 1:15pm beginning next week on 9/26 (by the end of the year we plan to regularly offer other yoga classes including week night and weekend options)
Where: In the box
Who can attend?: All CFM students are welcome to attend. This will count as one of your regular weekly classes, so you will check in as usual. Guests are also welcome to join the class for a $20 drop-in fee.
Who's teaching?:Beth was the first student to register at CrossFit Midtown! Aside from being #1, she's also a talented yoga instructor, so I am thrilled to add her class to the CFM schedule!

Jump Rope Seminar at CFM on Oct 20th

Molly Metz, world jump-rope champion (yes, apparently they have competitions for that stuff!) and viral video legend (see her video of 10-minutes non-stop double unders below), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You'll be a double under pro after she's done with you. Cost is $45. Register here.
*CFM's 10 am class will relocate to Piedmont Park on 10/20, but the 11am class will be held at the box as regularly scheduled.

Join us at Publik tonight at 9 to bid farewell to Colman & Paul (pictured here after a date with the AirDyne).

Workout of the Day


A. Back Squat: 6-4-2 (3 min rest)
B. Fight Gone Not Well At All:
3 Rounds for Max Reps-
Wall Ball 20/14
Sumo-Deadlift High Pull 75/55
Box Jump 20"
Push Press 75/55
Row (for calories)
5 minutes rest

Score = all wall ball + SDHP + BJ + PP reps + Row calories for all three rounds


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