FRI 01.18.19 Team CFM at Wodapalooza this weekend!

Pri, Tara, Elana at 31Heroes Social and Fundraiser

CFM Upcoming Events

Friday through Sunday, January 18th-20th: Coaches Pietsch, Travis, and Michael compete in Wodapalooza in the scaled division over the weekend. Yes. We know the competition is really good that even at our level we are in the Scaled group. It will be a fun event and we have an opportunity to finish on the podium or take 1st place! CFM Members will be able to watch the action live online.

FloElite is the official livestream partner for the Wodapalooza CrossFit Festival, and will be streaming all three days of competition. In order to watch the live stream, you will sign up with FloElite and pay a subscription fee of $29.99. You’ll also have access to watch all the other heats and top elite athletes compete at Wodapalooza in addition to your beloved CFM coaches!

FloElite: https://www.floelite.com/events/6253829-wodapalooza-2019

Events will take place during the following times. Check back Friday for specific times for Team CFM Flexual Healing!!
Friday, January 18: 5:00am – 8:15pm ET
Bay Watch 7:30 am
Double Vision 1:03pm
Special Delivery 6:43 pm

Saturday, January 19: 7:30am – 8:00pm ET
Ski School 8:57 am
Ocho Chipper 1:00 pm

Sunday, January 20: 8:00am – 8:30pm ET
Circus Act 9:24 am
Robin 2:43 pm

Tuesday, January 22nd at 6-8 pm: Functional Movement screening with Dr Phil: He will be doing assessments as well as spot treatments on athletes at CFM on Tuesday evening either before or after your class. Come to the gym Tuesday evening to get any ache or pain checked out by Dr. Phil from Georgia Sports PT in Midtown.

Wednesday, January 23rd at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)

Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pat
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat

Workout of the Day (WOD)

For Time [10min cap]
27 Back Squats (From the Ground)(95/65)
27 Weighted Sit Ups (20/15)
50 Double Unders
21 Back Squats
21 Weighted Sit Ups
50 Double Unders
15 Back Squats
15 Weighted Sit Ups
50 Double Unders
9 Back Squats
9 Weighted Sit Ups

Post time for the WOD. Ex 7:40 Rx.

And coming Saturday…

400 Degreez
5 Rounds [35min cap]

10 Handstand Push Ups
10 Chest to Bar Pull Ups
10 Toes to Bar
10 Jumping Lunges
10 DB Snatches (Alternating) (50/35)
10 Calorie Row
10 Double DB Clean & Jerk (50/35’s)
10 Burpees

Post time for the WOD. Ex: 31:30 Rx.

Saturday Schedule

8a: Open Gym- Pat
9a: All Levels CrossFit- Pat
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller

And coming Sunday…

EMOM/AMRAP
EMOM 10

Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 5 Parallette Push Ups (One Parallette per hand)
-3min Rest-
AMRAP 8
20 Bent Over DB Row (Alternating)
10 DB Box Step Overs (35/25’s)(24/20)

Post rounds and reps in AMRAP. Ex: 4+20 Rx.

Sunday Schedule

8:45a: Cancelled
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

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