WORKOUT OF THE DAY

Category Archives: WOD

MON 10.22.12

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Showers are coming!

Today we break ground on two highly anticipated SHOWERS for the gym!! During construction, we’ll only have access to one bathroom (the large back restroom) so please arrive a little early this week if you need to change before class.

Halloween Happenings

Sunday, 10/28 – 10am – Free Community COSTUME WOD at lululemon howell mill… Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity… join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 – 8pm – GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.
Calin bear crawling during Saturday’s park WOD

Workout of the Day

A. Push Press:5 sets of 3, rest 2 minutes
B. As many rounds as possible in 15 minutes:
Buy-in*: 30 chest-to-bar pull ups
20 heavy kettlebell swings
10 handstand push ups

*The buy-in must be completed first, before continuing with the AMRAP. In this case, when the clock starts, complete 30 chest-to-bar pull ups, then continue with as many rounds/reps as possible of 20 kb swings and 10 HSPU, for the remainder of the 15 minutes.

THURS 10.18.12

By | Events, WOD | One Comment

Class RSVPs

With just beyond a gaggle of students at CFM, the class sizes are growing! To maintain coaching quality and ensure safety, space and equipment for each student, we are offically capping classes at 14 students beginning today (10/18). But do not fret, we only anticipate two classes each week to be BURSTING at the seams… so you Tues/Thurs 7pm folk – PLEASE RSVP TO SAVE YO-SELF A SPOT. We’ll keep rollin’ w the punches and keeping you posted as other class times fill up… and as we add additional classes to accommodate the overflow.
RSVP – when you enrolled at CFM, you were emailed a login name and password for Zen Planner, our gym management website. Visit this page and use your login (you can also enter through the schedule page on our website) to reserve your space in class. RSVPs are accepted 5 days in advance, all the way up until class time. RSVP IS NOT REQUIRED, but if you show up for a class and it is full, you’ll have to wait until the next class to participate.
Cancellations – if you RSVP, then find you cannot attend a class, please CANCEL your reservation. You have until 4 hours prior to class time to cancel. If you do not attend a class for which you RSVPed, it will count against your weekly attendance if you fail to cancel the reservation.
-If you did not receive a Zen Planner log in email, let us know.
-Yoga classes are not capped.
-We are in the process of adding additional class times AND additional gym floor space, to accommodate more students.

THIS JUST IN: The Original Jump Rope Seminar at CFM on Oct 20th is SOLD OUT so we added another time slot from 1 to 3 pm

Molly Metz, world jump-rope champion and viral video legend (check out her video of 10-minutes non-stop double unders), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You’ll be a double under pro after she’s done with you. Cost is $45. Here’s the link to the afternoon class.
REGISTER HERE: http://www.regonline.com/Register/Checkin.aspx?EventID=1144884

CFM’s 10 am class will relocate to Piedmont Park this Saturday (meet at the Active Oval gazebo) with Courtney & Beka, but the 11am class will be held at the box as regularly scheduled.

Upcoming events:

Sunday, 10/28 – 10am – Free Community COSTUME WOD at lululemon howell mill… Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity… join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 – 8pm – GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.
Thursday, 11/8 – 7:30pm – Ladies Night at lululemon howell mill CFM Ladies, join us on the Westside for some shopping, refreshments and great company!
Saturday, 11/10 – 10am – Whole Life Challenge FINALS WOD & Measurements at Piedmont Park Active Oval, followed by the…
WLC FINALS PARTY & AWARDS PRESENTATION, 11/10 – 1-3 pm at RiRa (note: this is a change from the original party location). WLCers and non-WLCers alike are welcome to attend. Some refreshments will be provided. Bring your family & friends to toast our WLC winners and celebrate the positive changes we made over the past eight weeks!
Saturday, 12/8 – 7pm – HOLIDAY PARTY! CFM’s inaugural holiday party is sure to be memorable. Save the date & stay tuned for more details.
Holiday giving – CFM will be hosting a canned food drive in November and a Toys for Tots drive in December.
P-Lane… one of the CFM Originals. It’s as if he was raised in the wild by a flock of sweaty bears.

Workout of the Day

A. Back Squat: 5-3-1 @30X0 (8 min cap)
B. 10 sets: 8 pushups
100m row, 100m run or 20sec AD
3 min rest

TUES 10.09.12

By | WOD | 3 Comments

Welcome to Christine, Jared and Ricky!

Competition Meeting Thursday at 8

Some of you got a taste of competition this weekend and you’re ready for more! Others were unable to join us this weekend, but still want to compete down the road. Regardless of where you fall, if you’d like to consider competing again, and potentially join Team CFM for the CrossFit Games Open season (starting in February), join us Thursday at 8pm in the box for a meeting to discuss plans, brainstorm some ideas/schedule options, and get organized for upcoming competitions.

Yoga tonight & tomorrow

CFMers, get your yoga on! Join Monica tonight at 8:15 for yoga, suitable for all experience levels. Bring your yoga mat if you have one. Otherwise, we have a few spares for you to use. Beth’s class also continues Wednesdays at 1:15pm. Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga classes for a $15 drop-in fee.

Hydrostatic body composition testing

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Tests are $30. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

HOODIES!

Just in time for the amazing fall weather, we’re ordering hoodies this Friday… $45 for American Apparel navy blue front-zip hoodie. The design is below. We’ll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL… extra charge may apply for 2XL) by Friday at 2pm.

Chicken Legs & Midtown Get-Downs: Richie, Vabs, Woody, Courtney, Don, Dan, Carlos & Lis

Workout of the Day

A. 5 sets: 1 Power Clean, 1 Push Press, 3 Push Jerk (do not drop bar between reps). Rest 2 min
B. Deadlift:6-5-4-3, 3min rest
C. Row or Run: Row 500m or Run 400m, rest 90sec, then Row 500m or Run 400m again (don’t mix it up…row & row or run & run ONLY)