July 2013

I’m proud to be a CFMerican!

Thanks to all of you who serve/have served to fight for our freedom. Have a safe & fabulous holiday! CFM is closed for the 4th but we’re back open on Friday for the 12n, 4, 5 & 6p classes (no early AMs). See you Friday!

Open Gym Saturday with Cheryl!

In addition to the Beginners class at 9a, and All Levels classes at 10 & 11a Saturday, we’re also having another Olympic Lifting Open Gym session with Olympian Cheryl Haworth from 12n-2p. Come clean up that technique & get strong!

Workout of the Day (WOD)

CLOSED FOR THE 4th!

And coming tomorrow… BENCHMARK FRIDAY!

A. Front squat: 3×3 @80%
B. Karen:
150 wall balls for time 20/14#

THURS 07.04.13 Happy 4th of July! Read More »

Have a fun & safe 4th of July!

If you’re running the Peachtree, look for us on the Cafe Intermezzo side of the street at 11th & Peachtree. Run on by & grab your choice of a Vita-Coco or a beer (Jim H insisted!) to hydrate you for that last mile!
Everyone else, join us at 7a at the CFM cheer station to cheer on our runners and celebrate CFMERICA! DO IT.

Reminder that CFM is closed Thursday in observance of the 4th of July holiday. No AM classes Friday. Join us Fri at 12n, 4 5 or 6p to get your WOD in.

Monica & Tiff at the Anniversary Party. Monica celebrates a BIG birthday tomorrow! She’s been doing CrossFit for over 5 YEARS & is a great example of how functional fitness can help you age with grace AND basically help you kick more a$$ in life :). I hope I look that amazing when I’m 40. Keep up the great work hot stuff!

Workout of the Day (WOD)

A. Press: 5@70%, 3@80%, 1@90%
B. 3 rounds For time:
Run 400m
Rest as long as 400m run takes you
21 kettlebell swings 53/35#
Rest as long as swings take you
12 pull ups
Rest as long as pull ups take you

And coming tomorrow…CLOSED FOR THE 4th!…
BUT coming Friday:

A. Front squat: 3×3 @80%
B. Karen:
150 wall balls for time 20/14#

WED 07.03.13 CFM’s Peachtree Road Race Cheer Station! Read More »

Carl Paoli’s Movement Connections Seminar recap

by Coach Beka
One of the things I love most about CrossFit is the fact that there’s always something to learn and improve on. As a coach, I’m always interested in finding new ways to teach students how to improve on techniques, movements and their strength. One of the biggest names in CrossFit video how-tos, progressions/movements and overall badass-ness is Carl Paoli.
He recently hosted a one-day workshop at CrossFit East Decatur. Carl’s main focus on coaching is the position->movement->purpose framework to help dissect each movement to help you train efficiently and safely. His videos are always great, so seeing him in person and getting the hands on experience with him was amazing. He used lots of demos from the attendees and was extremely hands-on. All around, this was a great class and I’m so glad I not only got to learn some new things, but also was able to meet Carl himself. Here are a few pics from the day:

Practicing hollow body. Looks easy, but definitely takes practice!

Pistol progressions. It’s always cool to see new ways to do this one.

Having trouble with handstand pushups? Maybe it’s a mobility issue. Carl helps this athlete to open her upper body.

More hollow body practice from our very own Carlos Tapia. This movement is a crucial building block for so many other movements we do in CrossFit, it’s essential everyone masters this one.

Reminder: Tonight is gymnastics class with Cassie at 8p!

Workout of the Day (WOD)

A. Deadlift: 5@70%, 3@80%, 1@90%
B. Split jerk: 2-2-2-2-2
As many rounds/reps as possible (AMRAP) in 8 minutes of:
5 toes to bar
3 burpee broad jump*
*Jump as far as you are tall each time (mark the floor w chalk for your height).
*For each broad jump you do not jump at least as far as your height, add a 1-burpee penalty after time expires.

And coming tomorrow…

A. Press: 5@70%, 3@80%, 1@90%
B. 3 Rounds For Time:
Run 400m
Rest as long as 400m run takes you
21 kettlebell swings 53/35#
Rest as long as swings take you
12 pull ups
Rest as long as pull ups take you

TUES 7.2.13 Beka’s Carl Paoli recap Read More »