WOD

The Pose Method® of running

by Coach Amy
In 1990 Madonna released her hit “Vogue” that had people all over the globe striking a pose on the dance floor. But many years prior, Russian athletes were striking a different kind of pose on the track, using a running method now simply known as “Pose”.
The Pose Method® style of running was created in 1977 by Russian scientist and track team coach Nicholas Romanov. The Pose Method teaches how to move the body through a series of poses using the least amount of effort, becoming more efficient and effective. Pose running is scientifically proven to reduce 50% of impact on the knees…as long as you do it correctly!

Here are some basic tips to get you started on your Pose journey:
1. Strike a pose by creating an “S” shape though the body. There is a slight lean forward with a small bend in 3 key areas: hips, knees and ankles. The “S” shape and the small bends create a springiness in the body which help to propel you forward. Remember – springiness does not equal muscular tension. Just relax!
2. Landing on the ball of the foot while in your “S” shape maintains the springiness of the body. Keeping your GCM (general center of mass, aka the hips) centered over the ball of the front foot helps to maintain this sense of ease and lightness as you spring along down the road.
3. As you land on the ball of your foot with your GCM centered properly, think about PULLING your front foot off the ground rather than pushing the ground away. This helps to reduce the effort of the leg muscles and decrease fatigue. And let’s face it, we want to look good but we don’t want to have to work hard while doing it.
4. Keep your strides short, quick and soft. Want to go faster, speed up the oscillations (Ooo! Fancy pants word).
5. Gravity is your friend, and you shouldn’t fight with your friends. Just allow gravity to do its job and everyone is happy.
6. Relax your face! And your shoulders! AND your arms! Imagine running with a potato chip between your thumb and first finger and not breaking it. And for you Paleo folks, imagine a kale chip instead.
7. The angle and speed of the arm swing is related to the cadence and speed of the run. BLADES! And “chin to hip”. (Shameless self plug…come to the workshop on Saturday and you’ll understand what those two things mean. Muuuahahaaaa)
As you move your body through the series of poses, you begin to create a pattern of effortless running. But remember, most of the poses are a result, not a cause, of proper body POSE-itioning. Haha, did you see what I did there? I inserted Pose® running into “positioning”. Yes? No? Ok…
So strap on your running shoes, channel your inner Madonna (or Russian athlete) and hit the road feeling light and springy and strike a Pose®!
Join Amy Saturday at 9:30 for a one-hour POSE workshop to become a more efficient, faster runner! Cost is $20 for CFM students or $15 for CFM Helen Challengers ($25 for non-members). Register here.

Lis is back from her vacay to the CrossFit Games & elsewhere! Join her & the rest of your CFM peeps tonight at Parq on Piedmont for Happy Hour from 6 to 8p!

Workout of the Day (WOD)

A. Goat work Choose a skill or lift to work on for 10 minutes (with your coach’s help!)
B. “Jackie” For time:
1000 meter row
50 thrusters 45/35
30 pull-ups

And coming tomorrow…“31 Heroes”

As many rounds & reps as possible in 31 minutes:
(choose your version)
8 Thrusters (Rx weight is 155/105#, scale as needed)
6 Rope Climbs (scaled do 12 ring rows)
11 Box Jumps (Rx: 30/24″, scale box height as needed)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag or kettlebell (Rx: 45/25, scale weight as needed). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/kettlebell and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitter’s “moment of silence.” This is how we can honor those that gave all in the name of freedom.

FRI 08.02.13 POSE Running Read More »

Athlete Profile: Kelli O

aka KO, Kel, Kelsers, BBPF
Hometown: Originally from Mobile, AL. Just to beat you to it: An Alabama State trooper pulls over a pickup truck on I-20. He says to the driver, “Got any ID?” The driver says, “Bout what?”
To my credit, I grew up just outside of Atlanta and have lived in Midtown for over a decade.
Age: Apparently ladies don’t reveal their age… I’m 29 and holding.
Occupation: Corporate Zookeeper aka HR Manager
Three words to describe you: Because I’m so incredibly shy, I asked my friends to answer this question. Because I’m humble, I’m going to share ALL of their responses : ) – Caring, Witty, Awesome, Amazeballs, SassyPants, Bright, Sincere, Happy Go Lucky, Positive, Funny, Loyal, Energetic, Empathetic, Adventurous, Ambitious, Outgoing, Friendly, Smart, Vivacious, Considerate, Family Oriented, Cheerful, Positive, Humorous, Charismatic, Engaging, and most importantly, BBPF.
Editor’s note: Former CFM student Charles Barkley (yes, THE Sir Charles) once asked about Kelli, referring to her as “that pretty brown-haired girl… big booty, pretty face.” Hence, the BBPF nickname
What are your hobbies, interests and/or talents outside of CrossFit? As many of my FB friends know, I have a knack for finding random, entertaining videos/pics on the interwebs. I’m also dangerous with my iPhone camera, PhotoShop (see below), and video editing. I believe you are all familiar with my work on the Prancercise video.
Other talents: when you really get me laughing, I sound like a seal (or the guy from Revenge of the Nerds, but seals are cuter); I can give anyone a run for their money on “Aunt of the Year” – I have 5 nephews and a niece under the age of 6.
When did you first start CrossFitting?: I joined CF Peachtree in 2010, but I started a new job with long hours and then I injured my ankle playing soccer so my CF career was cut short. After surgery, lots of physical therapy, and a personal trainer to help me to gain confidence in the weight room again, I came back to CrossFit here at CFM.
How did you first get exposed to CrossFit? What made you try it? I blame Christine Wilson. I heard there were hot guys who worked out with their shirts off and any girl can appreciate a little eye candy. In all seriousness though, I just wanted to get stronger.
Favorite WOD: Is there such a thing? I’d much prefer a TWOD especially to “Don’t Drop That Thun Thun Thun”. (Please see Lis’ FB wall for an example… & the T stands for “twerk”)
Least Favorite WOD: Kelly – Probably just because they don’t even know how to spell it correctly. Everyone knows that “Y” is a bullsh*t letter.
Sports & fitness background: Grew up playing soccer & basketball, but was also a swimmer and dancer. My mom liked to see me take dance because it allowed me to be girly (I have 3 older brothers). My dad liked the fact that I took dance because it helped me on the soccer field. These days, it just helps me coach/choreograph prancercise routines.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? A picture is worth a thousand words:
Both Kelli & her minime have undergone drastic transformations since starting CrossFit… THAT, or Kelli really does have a PhotoShop habit. You decide.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I laugh more, sweat more, and am way more sore… However, I wouldn’t say that any of that is unexpected.
Favorite CFM moments: A) Filming the Prancercise video…everything about that day. B) Falling off the stationary dip bar when I got distracted because someone took off his shirt – Glad Christine was there to watch and laugh at me.
Note: if you take your shirt off, I will look – I have no shame. It’s totally platonic. Moreover, if I laugh when you take your shirt off, it’s because I’m thinking back to falling… I’m not actually laughing at you.
Any advice for people just getting started? Just have fun! Go at your own pace and learn the correct form from the beginning. (Easier said than done!)

Dan rocking out kettlebell swings during To Helen Back prelims.

Workout of the Day (WOD)

A. Back squat: 5-5-5 @ 65%
B. 6 rounds for time:
200m run
10 kettlebell swings
5 pull ups

And coming tomorrow…

A. Deadlift: 5-5-5 @ 65%
B. Skill: 10 mins of muscle up skill work OR
EMOM 10: 3 muscle ups
C. 3 rounds: Accumulate 1 min each in center, L & R side plank

WED 7.17.13 Athlete Profile: Kelli O Read More »

Vacation season is upon us

Yes, I’m thrilled to take two weeks COMPLETELY away from CrossFit Midtown beginning tomorrow, to recharge my batteries, let my coaching-raspy voice recover, and relaaaaaaaax.
Sure, some of you have given me a hard time over whether this is a “REAL” vacation. To many of you, competing in a powerlifting meet, attending the CrossFit Games, and going to a BIZ seminar sounds a lot like I’ll still be working while I’m away. Well… yes and no.
I look forward to vegging out for a few days here in Midtown, away from the gym, visiting my family – and YES, I even look forward to competing and to attending the CrossFit Games and to catching up with all my colleagues at the BIZ seminar. I also have two massages, two acupuncture visits, a pedicure, and some beach & pool time on the agenda!
As I’ve met with some CFM students in the past week about your goals & accountability, I found myself setting a goal of my own with Allyson B. When we say down to discuss her goals, we chatted about the trip she & Brandon are taking next month to Machu Picchu. Right then & there, I committed to her that beginning in 2014, I’ll plan an international vacation to begin crossing places-to-go off my bucket list. I still need to narrow down the where, but step 1 is the HOW – for starters, WITH A PASSPORT. Time to renew that bad boy.
What’s on your bucket list and what’s a small step you can take THIS MONTH to get closer to achieving it?

Speaking of bucket list, congrats to CFM’s resident DJ POB on checking a goal off his bucket list and getting engaged to his girl Kat (a former CFMer) earlier this month. We’re so happy for you guys!

Justin leads ITP through the workout last weekend. Congrats on getting your CrossFit Level 1 Certification, Justin!

Workout of the Day (WOD)

A. Overhead squat: 10 mins to find 1 rep max
B. EMOM 10: Every minute on the minute for 10 minutes: perform a standing double broad jump, then 3 snatches at 65% of 1RM
*Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.
*Minimum distance is double your height (mark the floor!)
*For each round you do not jump the minimum distance, perform 5 barbell roll outs after the workout.

Gymnastics class tonight at 8p!

A. Skill Work: Kipping Pull-up Progressions
B. 3 ROUNDS for QUALITY:
10 Strict Toes to Bar
10 Strict HSPU
10 Strict Ring Dips
10 Superman Rocks

And coming tomorrow…

A. Back squat: 5-5-5 @ 65%
B. 6 rounds for time:
200m run
10 kettlebell swings
5 pull ups

TUES 7.16.13 Holiday rooooooooooad! Read More »

The next Cocktails for Midtown is tonight!

Join your CFM friends tonight at Front Page News on Crescent Ave, from 6 to 8pm for a little post-Fran refreshment!

Body composition testing

Every quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here.

Quarterly Progress Checks & Baseline retesting is coming soon…

Lots of important testing dates this month! If you miss a day, we’ve got plenty of make-up opportunities! Here’s another update on our upcoming testing days & options:
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this month! Instead of testing in regular classes, like we’ve done in the past, you’ll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn’t count against your class limits for the week.
Baseline testing:
Sun 7.21 1-2p w Dyer
Mon 7.22 6p w Justin
Mon 7.22 8p w Carlos
Tues 7.23 6p w Ian
Tues 7.23 7p w Urán
Fri 7.26 6p w Tirzah
Sat 7.27 9-12n w Cassie & Beka
Sun 7.28 1-2p w Dyer
Here’s another look at the upcoming Quarterly Progress Check programming:
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21, Saturday, 7/28 & Sunday, 7/29.

Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her!

We’re also maxing on front squat, overhead squat and bench press this month, so if you miss/missed that day, make it up at Open Gym!
Ellen showing off some great pull ups during Helen prelims.

Workout of the Day (WOD)

A. Back Squat 3-3-3 @ 80%
B. “Fran”
21-15-9
Thrusters 95/65
Pull ups

And coming tomorrow…

A. Strength make up day: Pick a PART A that you missed from last week’s programming.
B. In teams of 3 or 4:
Station 1- 50 situps
Station 2- 50 double unders or 150 singles
Station 3- 50 wall balls 20/14
Station 4- 400 m run
Station 5- 50 air squats
First athlete starts at station 1. Second athletes moves to station 1 once first athlete goes to station 2. Athletes can’t advance stations until station in front is clear. Time is called once the last athlete finishes Station 5.

ALSO THIS WEEK: Saturday Open Gym with Dyer & Lis from 12n-2p

FRI 7.12.13 HAPPY HOUR TONIGHT! Read More »

CFM reminders

It’s been a busy week at CFM! So it’s time for a few reminders about our policies…
1. Classes are capped at 14 students: Use your Zen Planner login/password to reserve a space in class UP TO 7 DAYS IN ADVANCE. If something comes up, you can always cancel your reservation provided you do so at least an hour ahead of time.
2. Late for class? You just earned yourself a 25-burpee warm-up! Yaaaaaay burpees :). BUT, at 10 minutes past the hour, class is “closed”…for your safety & out of respect for your classmates, if you arrive after that, you’ve missed the warm-up & workout explanation and you’ll have to wait for the next class (if applicable).
3. Don’t hijack equipment! If someone else has claimed a pull-up bar for the workout, please set up elsewhere. The same goes for snaking kettlebells, barbells, etc. We give ample set up time to make sure everyone has their own WOD station.
*There will be occasions when we ask you to channel your inner pre-schooler and share equipment.
4. This is not social hour. We’re SO PROUD of the community developing here at CFM. I’m glad you’ve made buddies here. BUT class time is not gossip hour. Please save the socializing for outside the gym.
5. Respect your coach. They are in charge of the class. Our first concern is safety. So if we ask you to pull some weight off the bar, it’s because your form needs some work. If we ask you to pull some weight off the bar, it’s because your form needs some work. You have entrusted CFM to help you in your quest for elite fitness, and our coaching staff is here to do just that. WE ARE NOT HERE TO BE YOUR BEST FRIEND.
6. Clean up after yourself. Equipment. Gear. Water bottles. KILL CLIFF CANS. Protein spills (you know what I mean!). Sweat angels. Trash.
7. HAVE FUN! CFM is a positive place. Help us keep it that way. Have a bad day? Leave it at the front door… don’t come in complaining about it! Check your ego at the door and give yourself a pat on the back for even being here. Cut out the negative self-talk and enjoy your journey toward elite FUNctional fitness.

Sara and David working hard through Russian kettlebell swings at 7am!

Workout of the Day (WOD)

A. 5k row time trial
OR
B. Recovery day: 50 turkish get ups, not for time.

And coming tomorrow…

A. Back Squat: 3-3-3 @ 80%
B. “Fran”
21-15-9
Thursters 95/65
Pull ups

THURS 7.11.13 CFM reminders… Read More »

Post-WOD Nutrition Advice

I’ve been fielding lots of questions about post-workout nutrition and the Stronger, Faster, Healthier (SFH) protein options we carry in the Pro Shop. The bottom line is this: YOU NEED TO REPLENISH WHAT YOU BURN OFF IN A WORKOUT IMMEDIATELY AFTER THAT WORKOUT. While consuming a My Prep meal is perfect if you are looking for a pre-workout meal, but a clean protein supplement will reduce your soreness, speed recovery, and help make you stronger. Depending on which supplement you take, it can also aid in muscle gain. Here are some impressive whey protein stats: https://www.synergize.pk/shop/optimum-whey-protein-gold-standard-in-pakistan/
We carry three post-workout supplements in the Pro Shop, all from SFH: Pure Whey, Recovery and Fortified.
Pure Whey is your “budget” option just to get some protein back into your system after a workout.
The Recovery formula has protein as well as ribose, carnitine & Co-Q-10 for ATP restoration, taurine & creatine for energy generation, leucine, isoleucine & glutamine for muscle growth, and glucosamine & chondroitin for joint health… these are all added goodies to help your muscle recovery, aches & pains. Personally I notice better recovery, less soreness and just better overall strength when using Recovery after workouts.
Fortified is an option for those who wish to gain mass/muscle, and would be the one of the best exercises if you’re looking to boost your T. It has protein & specific amino acids meant to enhance growth hormone release and enhance muscle protein synthesis.

I personally use the Recovery for CrossFit. I’m currently using one scoop of Recovery & one scoop of Fortified, in preparation for my power lifting meet. That combo has helped me reduce soreness & heal injuries AND gain muscle. You can learn more from testosterone boosters at Clevescene.com, this will help you choose the appropriate one for you.
We sell single-serving samples as well as full-sized bags of SFH protein in the Pro Shop.
If you insist on doing your own thing & shopping elsewhere, I’m happy to help you read labels and decide on another clean protein product. I personally prefer SFH to the dozens (literally) of other protein formulas I’ve tried because it is an all-natural protein derived from grass-fed cattle. It doesn’t have any soy, artificial sweeteners or other added crap that many of the popular brands out there do have. As always, let us know if you have any other questions about post-workout recovery!
Ian, Regina & Deshaun working hard in Coach Cassie’s gymnastics class (join ’em every Tuesday night at 8p!).

Workout of the Day (WOD)

A. Deadlift: 5-5-5 @ 75%
B. 3 rounds for time:
21 Russian kettlebell swings
12 strict pull ups

And coming tomorrow…

A. 5k row time trial
OR
B. Recovery day: 50 turkish get ups, not for time.

WED 7.10.13 Post-WOD Nutrition Read More »

PRIDE Fundraiser: Screening of “Strong” on Fri 8.16

Join us at CFM on Friday, August 16th at 7pm for a screening of “STRONG”, a documentary about Olympian AND CFM student/coach Cheryl Haworth. Many of you have been in class with Cheryl and/or benefited from her Olympic Lifting coaching on Tuesday nights or during weekend Open Gym sessions. You may not know she’s also the topic of a critically-acclaimed documentary. We’ll be hosting a screening of the film as a fundraiser for the Atlanta Pride Committee. Suggested donation is $20. Tickets will be on sale this week… RSVP here for updates & more details.

And check out the trailer here:

Cheryl coaches Leaor on the snatch during Open Gym a few weeks ago. Several athletes have set new PRs (personal records) already, under her tutelage!

Workout of the Day (WOD)

A. Front Squat: In 10 min, find your 1 rep max
B. Clean & Jerk: 2-2-2
C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65

And coming tomorrow…

A. Deadlift: 5-5-5 @ 75%
B. 3 rounds for time:
21 russian kettlebell swings
12 strict pull ups

TUES 7.9.13 PRIDE Fundraiser & “Strong” screening is 8.16 Read More »

July programming

Our focuses this month are on preparing to retest our maxes on several lifts throughout the month (see below) AND to improve at running, kettlebell swings and pull ups (for everyone, but especially those participating in the Summer Challenge: To Helen Back)
Quarterly Progress Checks are coming up! What does that mean for you? It means you’re preparing to go BEAST MODE and set some new personal records (PRs!) this month on several lifts that we will be testing, or maxing out on. We’ll also be preparing the Helen challengers to DOMINATE Helen when they compete again on Saturday, August 10th.
Choose your training/testing days wisely – for instance, if you’re hoping to break some personal records on the CrossFit Total, I recommend taking off the day or two prior, so you’re fresh for those lifts. Here are some important testing dates in July programming:
Every Wed in July – HELEN practice. Programming on Wednesdays throughout the month includes running, kettlebell swings and/or pull ups.
Tues, July 9 – Front squat 1 rep max
Thurs, July 11 – 5k row time trial
Fri, July 12 – FRAN!
Tues, July 16 – Overhead squat 1 rep max
Fri, July 19 – Bench press 1 rep max
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this week!
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21 and Saturday, 7/28

THANKS TO OUR 1000 FACEBOOK FANS! Here’s the “thank you” video on YouTube… OUR version of Prancercise.
DISCLAIMER: CFM is in no danger of becoming a Prancercise-specific facility any time in the future. Ever. We MAY host regular Prancercise sessions in the park though. Or Walmart, as in this case:

Leaor on Team Fight Gone Bad. Congrats to Leaor, Amanda, Ellen, Rusty, Jim H, Adrian, Leigh and all the other CFMericans who ran the Peachtree Road Race last week. Hopefully everyone had a great run!

Workout of the Day (WOD)

A. Bench press:4 sets of 4 @80% of 1 rep max (if you don’t know your max, choose a weight that will be challenging for 4 sets of 4)
B. Skill work or EMOM10: 10 min pistol or DU skill work OR Do 6 pistols & 20 DU every minute on the minute for 10 minutes
C. Complete 8 rounds for time:
6 Overhead Walking Lunges
6 Dynamic Push Ups*
12 Russian Twist w DB or KB

*In case you aren’t familiar with the dynamic push up or Russian twist, here are a few videos explaining the movements:

And coming tomorrow…

A. Front Squat: In 10 min, find your 1 rep max
B. Clean & Jerk: 2-2-2
C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65

MON 07.08.13 July programming focuses Read More »

Saturday CFM Schedule

8a- Instructor Training Program meeting
9a- Beginner CrossFit with Cassie
10a- All Levels CrossFit with Cassie
11a- All Levels CrossFit with Lis
12n-2p- Olympic Lifting Open Gym with Cheryl

Sunday CFM Schedule

9-11a- Hooverball at Piedmont Park Active Oval
10a- Free Park WOD at Piedmont Park Active Oval
12n- All Levels CrossFit with Dyer
1-2p- Open Gym with Dyer
6p- Yoga with Monica
Coach Beka & ITP student Ian posing at the Anniversary Party.

Workout of the Day (WOD)

A. Front squat: 3×3 @80%
B. Karen:
150 wall balls for time 20/14#

And coming tomorrow… TEAM WOD!

In teams of 3 or 4, complete 4 cycles for time (4 visits to each station…don’t advance until all teammates finish reps):
Station 1: 20 lateral box jumps (10 each side)
Station 2: 20 overhead walking lunge steps
Station 3: 20 burpees
Station 4: Rest

FRI 07.05.13 Karen today & team WOD tomorrow Read More »

I’m proud to be a CFMerican!

Thanks to all of you who serve/have served to fight for our freedom. Have a safe & fabulous holiday! CFM is closed for the 4th but we’re back open on Friday for the 12n, 4, 5 & 6p classes (no early AMs). See you Friday!

Open Gym Saturday with Cheryl!

In addition to the Beginners class at 9a, and All Levels classes at 10 & 11a Saturday, we’re also having another Olympic Lifting Open Gym session with Olympian Cheryl Haworth from 12n-2p. Come clean up that technique & get strong!