THURS 12.12.13 Merry CrossFitMas Eve!

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

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