Mark your calendars!
Tuesday nights at 7p: NINJA TRAINING – Starting next week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park).
Mon, April 29-Sat, May 4: Quarterly Progress Checks… Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don’t miss this week at CFM!
Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter!
Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n AND 1st Anniversary Party at CFM, 7-10p
Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls 🙂
Saturday, May 18th: Self-defense seminar with Walter
Monday, May 27th:
Memorial Day Murph… join us at the box for a Hero WOD and then a cookout. We’ll be collecting optional donations for the Wounded Warrior Project.
Workout of the Day: Benchmark Friday
A. Front Squat: Work to a heavy single in 8 minutes
150 wall balls for time 20#/14#
Beginner options – scale to 50 or 100 wall balls, or 150 air squats, for time.
And coming tomorrow…TAKE IT OUTSIDE!***
In teams of 4 –
As fast as possible, complete:
3 rounds for time –
50 wall ball tosses & 50 burpees (2 partners toss ball 10′ back and forth while other two team members do burpees between them. All reps must be in sync…so no ball toss rep w/o a burpee rep at the same time)
50 cleans 115/85
50 partner leg throws (core work)
50 overhead walking lunge steps 45/25
50 kettlebell swings 70/53
If you drive to the box Saturday, please use our FREE overflow parking 1/2 block north of the gym. Park in any of the New South Construction spots in the pay lot located between 13th & 14th & Spring & West Peachtree (enter the lot from W Peachtree or 13th)…and if you live within a half-mile of the box and don’t take advantage of the beautiful weather to enjoy a walk or jog to the gym, we reserve the right to poke you with a PVC stick.