WED 02.13.13 WOD Update!
|February 12, 2013||Posted by LisSaunders under WOD|
Sorry for the mistake in today's blog.Give Lis a few Jell-O shots and she skips over one whole day of programming! Today is actually back squats, then burpees and double or single unders (jump rope)... tomorrow's WOD is the rope climbs, handstand push ups and lunges (and Friday is Cindy & bench press).
Bring a Friend Days coming next month!Many have been asking when you can bring a friend to try out a CrossFit class... well here are the answers:
Option 1) they can email us or call 678.223.3308 to schedule a free intro session.
Option 2) Guest passes: if you are a Silver member, you get one guest pass a month. Gold members get two. That means you can bring a guest along to class once or twice a month. In order to keep the focus on our regular CFM students, we ask that you email us to confirm the day/time you'd like to bring your guest is appropriate for a newcomer. Hint: we don't recommend visitors come to workouts with complex movements, since our coaches are focused on teaching the CFM students in class. We also limit visitors at busier classes.
Option 3) Bring a Friend Days! Every quarter, CFM plans three days in a row of beginner/guest friendly workouts, when you're welcome to bring that friend, roommate, coworker, etc, who's been wondering about this CrossFit thing you're up to. Our next Bring a Friend Days are Thurs, Fri & Sat, March 7, 8, & 9. You're invited to bring a guest along with you to any classes. We ask that you act as their host/hostess and show them the ropes in class, as well as
Thanks for a great Mardi Gras!Thanks to everyone who attended and pitched in to make CFM's Mardi Gras WOD a blast! We couldn't have had all that fun without Cassie's creative warm-up, Lynn's jello shots and Lindsay's decorations. Thanks to everyone who brought friends and came out to play!
Workout of the Day (WOD)A. Back Squat: 5-5-5-5, every 3min
B. As many rounds & reps as possible in 8min:
35 double unders (sub 100 singles)
And coming tomorrow...A. As many rounds & reps as possible in 20min:
10 handstand push ups
2 rope climbs
20 walking lunges
B. accumulate 3min each of L side plank & R side plank