FRI 04.12.13 Upcoming Events

Mark your calendars!

Tuesday nights at 7p: NINJA TRAINING – Starting next week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park).
Mon, April 29-Sat, May 4: Quarterly Progress Checks… Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don’t miss this week at CFM!
Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter!
Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n AND 1st Anniversary Party at CFM, 7-10p
Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls 🙂
Saturday, May 18th: Self-defense seminar with Walter

Monday, May 27th:

Memorial Day Murph… join us at the box for a Hero WOD and then a cookout. We’ll be collecting optional donations for the Wounded Warrior Project.

Welcome to new student Charles gettin’ his row on in his first class at CFM!

Workout of the Day: Benchmark Friday

A. Front Squat: Work to a heavy single in 8 minutes
B. Karen:
150 wall balls for time 20#/14#

Beginner options – scale to 50 or 100 wall balls, or 150 air squats, for time.

And coming tomorrow…TAKE IT OUTSIDE!***

Team WOD!
In teams of 4 –
As fast as possible, complete:
3 rounds for time –
50 wall ball tosses & 50 burpees (2 partners toss ball 10′ back and forth while other two team members do burpees between them. All reps must be in sync…so no ball toss rep w/o a burpee rep at the same time)
50 cleans 115/85
50 partner leg throws (core work)
50 overhead walking lunge steps 45/25
50 kettlebell swings 70/53

If you drive to the box Saturday, please use our FREE overflow parking 1/2 block north of the gym. Park in any of the New South Construction spots in the pay lot located between 13th & 14th & Spring & West Peachtree (enter the lot from W Peachtree or 13th)…and if you live within a half-mile of the box and don’t take advantage of the beautiful weather to enjoy a walk or jog to the gym, we reserve the right to poke you with a PVC stick.

Join the discussion 4 Comments

  • John Dyer says:

    Welcome, Charles! That rower is fun, huh?

    Awesome job this morning by the 6 and 7 AM crews. Multiple PRs on both the front squat and Karen. Also, I have to call out Ben who has now basically mastered the kipping pull-up and demonstrated about 10 perfect unbroken reps AFTER the workout today. Very cool to see.

  • Tirzah White says:

    Sir Charles!

  • Tirzah White says:

    oh and kudos to folks doing "Karen"….that trick. I finished, almost cried, almost threw up but Lis Saunders, Beka Carson, and Lindsay N. Bond pushed me through it. Thanks ladies! muah!

    • Lis Saunders says:

      My favorite CFM moments are watching athletes finish a WOD, then hang around to cheer others on. Tirzah White I am so proud of you for sticking with it. After 13.3, I know you wanted revenge on that trick!!! Congrats!

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