FRI 01.11.13

CFM is gonna be famous!

Last month, after Lis won gold at her first powerlifting meet, CrossFit Media contacted us to ask if they could spotlight these mad deadlift skills on the main site. So they sent a cameraman to town and we filmed a 5×5 deadlift demo, which will debut Monday on crossfit.com. Be sure to visit their site sometime after the blog is updated (Sunday night or all day Monday) to check out your friends Lis, Carlos, Lindsay, Walter, Woody & Cam deadlifting!

Classes are growing!

Maybe it’s the New Year’s Resolutions, or maybe it’s all the new members CFM has these days, but you may have noticed class sizes are growing. Just a reminder that classes are capped at 14 students, so use your Zen Planner log in to RSVP in advance to ensure yourself a spot in class. Otherwise, if you arrive and class is already full, you may have to hang around for the next one, or work out another day. If you can’t find your ZP password, email your coach to get a reset.

Day 11 of Eat Clean January!

Join us tonight in the box from 7 to 9 for the perfect Paleo Potluck Party. We’ll all share the recipes for what we make, to give you ideas to get through the last few weeks of our January challenge.
Check out the AM classes, fillin’ up!

Workout of the Day

A. Lunge Squat*: 4 sets of 10-12 @3010 tempo, 2min rest
I LUNGE BURPEES!
6 Rounds for time:
20 walking lunge steps w/ kettlebells or dumbbells
20 burpees

*Like a split squat, without the rear foot raised.

And coming tomorrow…

A. Kettlebell Push Press: 5 rounds of 4-6, every 3min
In teams of 4, everyone starts at a different station and rotates until all teammates hit each station twice:
1. 500m row
2. 40 box jumps
3. 40 hollow rocks
4. 30 pull ups

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