FRI 12.21.12 ANIMAL WARM UP FRIIIIIIIIIIIIDAY

Coming in 2013

We’ve got lots of awesome new stuff in store for 2013, starting with Eat-Clean January and Food as Fuel on Jan 5th. We’ll be adding additional classes to the schedule with more yoga time slots, a rowing class with Uran, and a regular gymnastics class! We’ll also offer regular Beginners classes, for everyone to work on CrossFit Fundamentals. Walter will be hosting a self-defense seminar in early 2013. We’re also bringing in an Olympic Lifting workshop AND a field trip to Decatur’s Atlanta Gymnastics Center for some tumbling fun! And of course regular social events and Hooverball Sundays will continue. See you next year!!!

Who’s in for Eat-Clean January?

For the month of January, several of us at CFM are vowing to stick to a strict paleo diet. No grains, dairy, legumes, sugar, booze, etc… we’re embarking on a Whole 30 to detox from all this holiday eating! Get ready for our January Whole 30! We’ll host awesome events like a free Food as Fuel event on Sat, Jan 5th to discuss your challenges/questions after the first few days, a paleo potluck and a paleo meal swap… as well as a Facebook “support group” to share recipes & tips and regular deliveries to the box from Tink’s Grass Fed Beef (& pastured pork) & Urban pL8 (paleo meal delivery)! AND Brianne agreed to plan some good, clean Sunday outings throughout the month… maybe some hiking, rock climbing, shooting range, trampoline fun ??? (not all at once)
So far, Lis, Bri, Brianne, Fred, Tirzah, Josh H and DLP have thrown our hats in the ring. Who else wants in?
Wanna play? Join the Facebook group. Come to Food as Fuel. Kick 2013 off right. Watch the blog for updates, nutrition tips, recipes and events.
TOOL OF THE DAY: Check out the Balanced Bites nutrition guide NOW over on our sidebar —-> It’s a free download to get your mind right for January.

New CFM Apparel

Place orders by Friday for our new CFM schwag: BPA-free aluminum water bottles ($15), short-sleeved tech tees ($20), long-sleeved BEAST MODE tees ($27) & re-orders of the popular navy zip-up hoodies ($45). Sign up at the front desk or email Tirzah to place your order.

And don’t forget the T-SHIRT SALE – all tanks & short-sleeved Ts are 2 for $40 through the end of the month!

Holiday schedule

This week CFM will hold all classes as regularly scheduled. Next week, we’ll close a few days for the holidays, and run a skeleton schedule in between, so that Lis can take a week off to visit family and take a short vacation.
As usual, drop-in guests are welcome IF YOU ARE AN EXPERIENCED CROSSFITTER. Please arrive early to fill out a waiver and pay the $25 drop in fee (or purchase a t-shirt).
Next week’s schedule:
Mon, 12/24 Christmas Eve – Closed
Tues, 12/25 Christmas – Closed
Wed, 12/26 – classes at 12n & 6pm ONLY
Thurs, 12/27 – classes at 12n & 6pm ONLY
Fri, 12/28 – classes at 12n & 6pm ONLY
Sat, 12/29 – Open gym 10a-12noon
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Holiday training specials with Lindsay B

Good through the 31st! This holiday season CFM is offering special one-on-one training packages with Lindsay. Lindsay is a certified personal trainer and formerly a Division 1 track athlete and competitive gymnast. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email Lindsay to seal the deal before the 31st!
Jeffrey spots Calin on bench press

Workout of the Day:

A. Hang Power Snatch: Work to a heavy double (2 reps)
B. Deadlift: 8min to build to heavy triple (3 reps)
C. 5k row for time or 10min AD for cals

And coming tomorrow…

Makeup day: choose a WOD you missed this week and do it today.

Vacation WOD (no equipment? NO EXCUSES!)

5 rounds for time: 15 tuck jumps, 10 sit ups, 5 inchworms (Advanced: Make it a 10 minute AMRAP!)

Join the discussion One Comment

  • Lis Saunders says:

    Get to the box today for a special version of Animal Warm-Up Friday: HOLIDAY STYLE… polar bear crawls, reindeer shuffles and penguin flaps perhaps? Post more ideas in comments please!

    Check the blog through the holidays for your no-equipment-needed vacation WOD aaaaand daily nutrition resources to gear up for Eat-Clean January!

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