FRI 09.06.13 Happy Hour today & Streets Alive Sunday!

CFM events this weekend

Join your friends tonight for happy hour at the Nook, on Piedmont Park, from 6-8pm.

And… SUNDAY SUNDAY SUNDAY!
Support CFM at the Atlanta Bicycle Coalition’s Streets Alive event this weekend, as Peachtree Street is shut down to motor vehicle traffic from 2-6pm. CFM will be there all day at 13th & Peachtree, with free workouts on the half-hour led by our awesome Coaches in Training. Our very own DJ POB will also be playing some tunes for us!

What: Streets Alive – Peachtree
Free WODs & tunes and other fun… take out your stress by flipping a tire, pulling a sled or swinging a sledgehammer! Come celebrate our active Midtown community.
Where: 13th & Peachtree
Who: the CFM community & anyone who wants to try a free workout. All ages, abilities & skill levels are welcome!
When: 2-6p Sunday. Free WODs at 2:30, 3:30, 4:30, 5:30p.
Attire: CFM gear… REPRESENT!
Afterward: Yes, we know the NFL season also kicks off Sunday. We’ll head to Taco Mac to catch the later games.

photo-2CFM coaches representing for Kill Cliff’s website photo shoot on Thursday (Cassie, Lis, Beka, coach-to-be Becca).

Workout of the Day (WOD)

A. 10 min mobility work
B. Goat Work: 10 min to work on any skill you choose!
C. Grace
30 clean & jerks for time 135/95#

And coming tomorrow…TEAM WOD

A. Make up a lift you missed earlier this week.
B. In teams of 3-4…
Rotate through all four stations TWO TIMES-
1. Row 300m
2. 30 kettlebell swings
3. 30 wall balls
4. 30 box jumps
C. EXTRA CREDIT CASH OUT: 50 barbell roll outs OR 3:00 plank hold

Sunday Schedule

12n – All Levels CrossFit w Dyer
“Massengills”
As many rounds & reps as possible in 10 minutes of:
2 Power Snatch @ 75% of 1 rep max
4 Box Dips, or Stationary Bar Dips, or Strict Ring Dips
8 Burpees
Rest 5 minutes
4 – 100 foot prowler shuttles (50 feet out/50 feet back) as heavy as possible – Not for time

1-2p – Open Gym w Dyer

2-6p – Join CFM at Streets Alive on 13th & Peachtree.
Free all-levels (newcomers welcome) workouts at 2:30, 3:30, 4:30, 5:30
Or just come out to pull the sled, swing the sledgehammer, flip the tires!!
Wear your CFM gear and bring your friends!

6p – Yoga w Monica back at CFM

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