WORKOUT OF THE DAY

crossfitmas

THURS 12.12.13 Merry CrossFitMas Eve!

By | Events, Holiday Travel Workouts, WOD | 12 Comments

Merry CrossFitMas Eve!

CFM’s CrossFitmas Holiday Party is Fri from 7 to 10 in the box. We’ll provide the main course and some drinks. You bring an appetizer or dessert to share.
DJ POB will be spinning tunes & Stuart is bringing the ice luge!
Feel free to bring friends & family. We hope you can join us.
***Free overflow parking will be available in the New-South-Construction-marked spots in the pay lot at 13th & West Peachtree.

imageThe CFM team wishes you a happy holiday season! We hope you can join us this Fri at our CrossFitmas party… 7 to 10 pm at the gym (in case you live under a kettlebell and missed all the other announcements).

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Beka
8p: Open Gym- Beka
8:15p: Yoga- Samantha

Workout of the Day (WOD)

BRING A FRIEND Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

And coming tomorrow…

12 Days of CrossFitMas
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws
5- Wall balls
6- OH walking lunges
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps

Holiday Travel Workout

3 rounds for time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 yards butt kicks
50 yards high knees

WED 9.23.13 Halloween Party & CFMakeover Finals

By | Quarterly Progress Checks, WOD | No Comments

Be at the box next Thurs, 10/31!

We’ll be celebrating with a special HalloWOD. Join us at 7p for our 2nd annual GLOW STICK WOD… this will be a partner WOD suitable for all skill levels. Guests are welcome so grab a partner, coordinate costumes (or not… but it’d be a whole lot cooler if you did ;)) & come do a workout in the spoooooky neon light of glow sticks!
Then at 8p we’ll have a HALLOWEEN BASH to crown the winners of our October CFMakeover challenge. Everyone is welcome. Come join the fun next Thursday night!

Save the date: DECEMBER 13th

…for the LEGENDARY CFM CrossFitmas party, 7 to 10pm at the box.
photo-11Noon class working hard

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Amy
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Weighted pull up: Find your one-rep max OR do 3 sets of 5 strict pull ups OR do 3 sets of 5 negatives
B. For time:
250m row
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings 70/53#
250m row

And coming tomorrow…

As many rounds & reps as possible in 20min:
20 thrusters 135#/95#
20 pullups
20 burpees