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Yoga and gymnastics

Gymnastics class with Amy starts tonight at 8! It’s a four-week class for all levels, but you must reserve your spot. There are a few spaces left, so please email us if you’d like to attend.
Tuesday night yoga with Monica is being moved over to Thursday nights through Thurs, 12/20. We will adjust the yoga schedule in the new year based on the survey feedback you all provided.
So to recap, the Tuesday night schedule is now – Regular classes at 5, 6, 7p & Gymnastics class at 8p. The Thursday night schedule is now – Regular classes at 5, 6, 7p & Yoga at 8:15p.

Santa Speedo Run

New CFM student Aleria Perry works for Southern Comfort and is looking for a few more members to fill the SoCo team for the Santa Speedo Run on Sat, 12/8 (same day as the CFM HOLIDAY PARTY!). It’s only a 1.5 mile run and it goes RIGHT BY CFM (look for our cheer station when you run by!). Read on for more details… And yes, people actually run in Speedos or other similar scantily-clad attire.
The Santa Speedo Run is a 1.5 mile fun run and social event to raise money for Cure Childhood Cancer. On Saturday, December 8, participants will meet at Hudson Grille Midtown for drinks and registration. They run is at 2 pm, followed by fun and drinks at Hudson Grille’s after party.
This year, Southern Comfort is sponsoring a team of ten runners. The registration fee will be waived for all SoCo team members. If you are interested in being on our team, please contact Aleria Perry. Email with the subject “Santa Speedo Run,” and provide your full name and contact information. Please respond quickly, as there are a limited number of spaces.
For more information about the event, visit http://www.atlantasantaspeedorun.org.
Xavi already deadlifting 3x his bodyweight.

Workout of the Day

A. Deadlift 4 sets of 8-10 @2110, rest 3min
B. Hang Power Clean 3 sets of 3-4, rest 2min
C. For time: 6 Rounds:
8 hang power cleans
20 situps

Thanksgiving advice from Dyer

Thanksgiving is here, and I want to make sure nobody falls off into the abyss after this holiday. I basically have three things to say about tonight through Monday morning (this is just my personal philosophy):
1. Enjoy yourself and be mindful.I personally believe that the mental break from worrying about what you’re eating will pay dividends in helping you get back at it when you return. But, for this to work, you’ve got to A) make an unbreakable deal with yourself that you’re going to get back to eating healthy and training hard after the holiday, and B) really pay attention to what you’re eating and enjoy it so that you can recall the five pieces of pumpkin pie and all the other stuff you enjoyed if you feel deprived next week.
2. Do two (short) workouts between Thursday morning and Sunday night. Getting the blood flowing on Thursday morning before eating that big meal will help you enjoy it more, especially now that you’re (hopefully) conditioned to exercising regularly. Make it something you enjoy that we don’t normally do in the gym like going for run with a family member, a bike ride, or playing a sport OR try any number of travel workouts that are super easy and fast. Some examples: 10 rounds of 10 situps and 10 pushups for time; 100 burpees for time; run for 20 minutes and stop each minute to do 10 pushups or squats; 100 squats, 100 situps, 100 pushups for time; do lunges for 10 minutes straight and see how many you can get; etc. Finally, if you’re in town, the gym will be open on Friday and Saturday – you can always get in there to make up something you missed or do a programmed workout of the day. This will help you enjoy your holiday and hit the ground running on Monday. Regardless, do two and you’ll feel a lot better over the holiday and next week.
3. Get to the gym next week. Whatever day is your normal first workout day of the week that you are in town for, promise yourself that you’ll be back in the gym for that workout and don’t break that promise. It’s way too easy to let a four-day slide turn into a four-week or four-month issue if you don’t get back in there. If you get to the gym for that one workout, the odds of hitting a long decline during December will go way down.
That’s it. I hope you guys have a great holiday. I’m looking forward to stuffing my face with a shocking amount of turkey and mashed potatoes and then crushing some training with my brother and friends.

Wednesday yoga is cancelled for the holidays!

We’re cancelling the Wednesday yoga class starting this week. We’ll be revamping the yoga schedule (and CF classes too!) in early 2013.

Thanksgiving schedule

Wed: regular classes
Thurs: closed
Fri: Open Gym 10a-12n & 4-6p
Sat: Open Gym 10a-12n
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You’ll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.

Happy Thanksgiving, CFMers! This year I am so thankful for the community we’ve built and the memories we’ve made. We hope you all have an amazing weekend with loved ones and lots of delicious food! What are you thankful for this year?

Workout of the Day

A. Back Squat: 15-12-8-6, rest 2min
Rest 8min
MORE Back Squat 15-12-8-6, rest 2min
B. 3 rounds:
10 to 12 high box step-ups from the side, 1min rest

Gymnastics class – Space is still available!

For the four Tuesdays (11/27, 12/4, 12/11, 12/18) between Thanksgiving and Christmas, CFM is hosting an ALL LEVELS gymnastics class from 8 to 9 pm. The class is coached by Aimee Kurzner, a former gymnast/gymnastics coach, and will cover gymnastics positions, handstand progressions/holds/walks, pull up progressions/grip/kip/chest-to-bar/butterfly, pistols, cartwheels, ring rows/push ups/holds/L sits, double unders, toes to bar, muscle ups and rope climbs. Each class will include a warm up, skill work, a WOD and homework.
This class is included in your membership, and will count toward your weekly attendance just like any other class BUT YOU HAVE TO RESERVE YOUR SPOT. The class is capped at 14, but we still have space available. Attendance at ALL FOUR CLASSES is preferred but the first week is mandatory. So if you can attend only three of four classes, let us know. If you’d like to attend, please email us with GYMNASTICS in the subject line.

Fall Survey

Jennifer and Matt (from the eaaaaarly AM crew) are MBA students at GA Tech and have designed this survey for one of their classes. Everyone who completes the survey will be entered in a drawing (if you wish) to win a CFM Tshirt of your choice. Please click here to take the survey and send us your feedback. Thanks in advance for your input on making CFM a better box!

Thanksgiving schedule

CFM will hold all regularly scheduled classes next week on Monday through Wednesday. We’ll be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You’ll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.
Amanda & Arielle

Workout of the Day

A. Hang power snatch: 6 sets of 3 reps, 2min rest
B. Heavy kettlebell snatch: 3 sets of 5 reps per arm, 60sec rest
C. 5 sets:
3 heavy push press
Row 500m
rest 2min

Thanksgiving schedule

CFM will hold all regularly scheduled classes next week on Monday through Wednesday. We’ll be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You’ll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.

Will burpee for food…or cash?!?!

Throughout November, bring some non-perishable goods to donate to the Atlanta Community Food Bank. The CFM team is willing to do a burpee for every food item you donate. BUT, if you don’t have time to hit the store and STILL want to dole out some burpees, now you can donate to the CFM food drive online. Click here to donate to the CFM Virtual Food Drive, and the CFM coach (or intern! ;)) of your choice will do a burpee for every dollar donated!!!
Speaking of time…
Who hates THE DREADED TARDINESS BURPEES? Well, have I got a deal for you!?! Just for the next two weeks, if you are late to class*, you can forego your tardiness burpees by donating 25 items to the food drive. We’re talking the equivalent of $3, people.
Holiday traffic sucks. I get it. I hear the excuses. Want a way around it? Open your heart. Shazam.
**Students more than 10 minutes late will not be admitted to class. If you’re more than 10 minutes late, you’ve missed the warm-up and for your safety and respect to other students, you will not be permitted to join in.

Eat locally!

I’m so happy to have partnerships with local farms, so we can eat fresh, local meat and produce. Check out the details below:
South Metro Produce weekly co-op: We’re continuing our partnership with South Metro Produce for weekly deliveries of organic fruits and vegetables from local family farmers. You can choose from a small/$27, medium/$35 or large/$45 box of produce each week (or partner up and split the order!). Josh will be delivering to us every Monday (orders due by Sunday) so visit his site and place your order today! The last few weeks of deliveries have been a BEAUTIFUL mix of fruits, vegetables and nuts. Get in on this.
Tink’s Grassfed Beef and Pastured Pork: Tink’s will make another delivery to CFM in just less than two weeks, on Wednesday, November 28th. Check out the price list below, email your order to info@tinksbeef.com (order deadline is Mon 11/27 at 5p), and then you can either pay online on their site, leave cash or check at the box by the morning of the 28th (meat will be delivered that Wed afternoon & payment is due at the time of delivery).

POB & Alison. So fierce.

Workout of the Day (WOD)

A1. 4 sets: Deadlift x10 @2111, rest 60sec
A2. 4 sets: Pushups x15 @2010, rest 2min

B. Annie:
For time:
50-40-30-20-10
Double unders*
Sit ups
*If you cannot do double unders, do 3x the reps in jump rope singles (150-120-90-60-30)

Will burpee for food…or cash?!?!

Throughout November, bring some non-perishable goods to donate to the Atlanta Community Food Bank. The CFM team is willing to do a burpee for every food item you donate. BUT, if you don’t have time to hit the store and STILL want to dole out some burpees, now you can donate to the CFM food drive online. Click here to donate to the CFM Virtual Food Drive, and the CFM coach (or intern! ;)) of your choice will do a burpee for every dollar donated!!!
Speaking of time…
Who hates THE DREADED TARDINESS BURPEES? Well, have I got a deal for you!?! Just for the next two weeks, if you are late to class*, you can forego your tardiness burpees by donating 25 items to the food drive. We’re talking the equivalent of $3, people.
Holiday traffic sucks. I get it. I hear the excuses. Want a way around it? Open your heart. Shazam.
**Students more than 10 minutes late will not be admitted to class. If you’re more than 10 minutes late, you’ve missed the warm-up and for your safety and respect to other students, you will not be permitted to join in.

Eat locally!

I’m so happy to have partnerships with local farms, so we can eat fresh, local meat and produce. Check out the details below:
South Metro Produce weekly co-op: We’re continuing our partnership with South Metro Produce for weekly deliveries of organic fruits and vegetables from local family farmers. You can choose from a small/$27, medium/$35 or large/$45 box of produce each week (or partner up and split the order!). Josh will be delivering to us every Monday (orders due by Sunday) so visit his site and place your order today! The last few weeks of deliveries have been a BEAUTIFUL mix of fruits, vegetables and nuts. Get in on this.
Tink’s Grassfed Beef and Pastured Pork: Tink’s will make another delivery to CFM in just less than two weeks, on Wednesday, November 28th. Check out the price list below, email your order to info@tinksbeef.com (order deadline is Mon 11/27 at 5p), and then you can either pay online on their site, leave cash or check at the box by the morning of the 28th (meat will be delivered that Wed afternoon & payment is due at the time of delivery).

Fall Survey

Jennifer and Matt (from the eaaaaarly AM crew) are MBA students at GA Tech and have designed this survey for one of their classes. Everyone who completes the survey will be entered in a drawing (if you wish) to win a CFM Tshirt of your choice. Please click here to take the survey and send us your feedback. Thanks in advance for your input on making CFM a better box!

Upcoming events

BIRTHDAY HOOVERBALL: This weekend, Birthday Girl Brianne has requested a Hooverball revival. Join us at Piedmont Park at 11am for a Hooverball game (meet at the sand volleyball courts on the active oval).
HOLIDAY PARTY: On Saturday, December 8th, join your CFM friends for our holiday party here in the box from 7 to 10! We’ll provide the main course and some beverages. Please bring an appetizer or dessert to share. Friends are welcome!

Thanksgiving schedule

CFM will hold all regularly scheduled classes next week on Monday through Wednesday. We’ll be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You’ll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.

Scott D & Dyer… who can forget Dyer’s RECORD BREAKING first round of Saturday’s finals WOD?!?! Dyer. On. Fire.

Workout of the Day (WOD)

For time:
30 kettlebell (KB) single leg romanian deadlift (SLRDL)
50 situps
24 kb SLRDL
40 situps
18 kb SLRDL
30 situps
12 kb SLRDL
20 situps
6 kb SLRDL
10 situps

What’s new in the Pro Shop?

Have you guys seen the new schwag? New knee socks and red pullover sweatshirts are also coming this month!

Hoodies (only S & L are left), Welcome to the Jungle Ts (men’s & women’s sizes S-XXL), and Primal Pacs paleo snacks (grassfed beef jerky, mango, macadamias, cranberries, marcona almonds…DELICIOUS).

Ladies Night TONIGHT!

It’s time again for the CFM gals to get together for some refreshments & shopping. Join us Thursday night at 7:30 at lululemon howell mill for another CFM LADIES NIGHT! Please RSVP to Rachel if you plan to attend.

Whole Life Challenge Finals & Party

It’s the final week of the WLC! In addition to the other benchmarks we’re testing this week, on Saturday we do final measurements and retest the WLC workout. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on Saturday. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We’ll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

No class at CFM Saturday

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn’t get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!
Lee, POB, Jared S, Calin, Jim, Tiff & Chuck rocking yesterday’s 20-minute AMRAP.

Workout of the Day

A. Baseline: If you didn’t retest the baseline already this week, warm up and do it today. If you already did baseline, you get extra time for mobility/foam rolling.
Baseline:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
B. Weighted pullup or negatives:
Find your one-rep max weighted pullup OR, if you can’t yet do a strict pullup, do 5 sets of 3 negatives.
C. For time:
250m row
15 kettlebell swings 70/53
25 burpees
15 kettlebell swings
250m row

Ladies Night at lululemon howell mill

It’s time again for the CFM gals to get together for some refreshments and/or shopping. Join us Thursday night at 7:30 at lululemon howell mill for another CFM LADIES NIGHT! Please RSVP to Rachel if you plan to attend.

Whole Life Challenge Finals & Party

It’s the final week of the WLC! In addition to the other benchmarks we’re testing this week, on Saturday we do final measurements and retest the WLC workout. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on Saturday. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We’ll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

No class at CFM Saturday

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn’t get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!
We’re glowing.

Workout of the Day

A. Baseline: If you didn’t retest the baseline yesterday, you will warm up and do it today. If you already did baseline, you get extra time for mobility/foam rolling.
Baseline:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
B. Olympic Total:
Snatch – 1-1-1
Clean & Jerk – 1-1-1

GOALS

What did you achieve last month? What do you hope to achieve in November? Please post your goals and achievements on the goals board in the box… OR HERE ON THE BLOG. What will you achieve before December 1? What will you do by the end of 2012? Let’s have the best month ever!

Eat your vegetables!

We’re excited to partner with South Metro Produce for weekly deliveries of organic fruits and vegetables from local family farmers. You can choose from a small/$27, medium/$35 or large/$45 box of produce each week (or partner up and split the order!). Josh will be delivering to us every Monday (orders due by Sunday) so visit his site and place your order today! He even dropped off a sample medium box to us, so check it out up front near the check-in computer to get an idea of what your order might include.

November Food Drive

Please donate to our food drive this month… we’ve started with two barrels, but I think we can fill at least FIVE! Courtney had the fabulous idea for all the Coaches and Instructor Training Program members to do a burpee for every can we get donated.
ONE BURPEE FOR EVERY CAN/BOX/ITEM. I said, “Courtney, that seems like an awfully obvious gimmick, but let’s go with it!”***
***This conversation may or may not have been modified… Courtney actually volunteered LIS to do all the burpees, and Lis promptly recruited some help. So there you have it, folks…Your Coaches & ITP team will do LOTS of burpees this month, if you wish.

Glow Stick WOD ROCKED THE HOUSE!

Workout of the Day

A1. 3 sets: 3 Strict Press, 10sec rest
A2. 3 sets: As many reps as possible of Strict Pullups*, 3min rest
*Set ends when you drop from bar.
B. 5 rds:
5 Push Press*
10 burpees
75m run/row or 15sec AD
2:30 rest
*Select challenging weight that you can do unbroken each round.

October showers…

WE! HAVE! SHOWERS! Two of them, to be exact. We’re still in the process of decorating the new bathrooms (don’t be too blinded by the very white walls!) but they are fully functional and ready to use for your post-WOD rinse off! Please remember to bring your own towel and toiletries.

So fresh and so clean. Clean.

Glow Stick WOD

Join the 8pm class tonight for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped and guests of CFM students are welcome if they RSVP by emailing us… other visitors can also attend if they RSVP and pay the $25 drop-in fee.

Hoodies are in!

Just in time for the chilly weather, our CFM hoodies are here. If you pre-ordered, pick yours up off the counter under the pro shop shelves. If you didn’t get your order in, you can still snag one for $45… we ordered a few extra in each size (S, M, L, XL) and can place another order if demand is high. On that note, we’ll remind you…
How the Pro Shop works…
1. Pick out your item
2. Grab the clipboard hanging by the pro shop (or on top of the water cooler) and fill out your info: name, item (including size, variety, etc…for example: “XL yoda Tshirt” NOT just “tshirt”) and how you’d like to pay (CC on file, cash or check… clip your check or cash behind the order sheet on the clipboard).
3. Enjoy your new purchase. Boom. That was easy.

Throughout November, we’ll be collecting non-perishable food items for the Atlanta Food Bank. Please donate a few cans of grub to the cause. Let’s fill these barrels and feed the HONGRY.

Workout of the Day

Partner WOD… athlete’s choice of one*:
A. Partner 5k Row (split between partners however you choose)
B. Partner 400 cal AD (split up however you choose)
C. Partner Cindy
Alternating between you and your partner, complete as many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 air squats