Today is CFM’s 3rd birthday!

Thanks to the entire CFM community for training with us over the years.
Whether you joined recently, or back in May of 2012, THANK YOU for building the CFM community.
We’ve enjoyed coaching you, PR-ing with you, suffering through grueling WODs together and just helping Midtown Atlanta become a fitter community.

There’s a lot of CrossFit action happening throughout our Anniversary weekend, and we hope you can join us for some of the fun starting right here at CFM tonight for the Anniversary party.
Join us in the back parking lot anytime between 6 & 9p for some food, drinks and good times.
Special thanks to the team at Midtown Life Studio for helping throw the shindig… they’ll be hanging out to do posture evaluations and answer any questions you have about chiropractic care.

This weekend Atlanta hosts the CrossFit Games Atlantic Regionals qualifier… the top finishers will represent our region in July at the CrossFit Games in California. CFMers are meeting at the box Fri at 9a to go watch the action, and again Sat at 9:30a. Post in the Facebook members group if you want to join us.

AND Sunday, CFM is co-hosting the Regionals After Party at CrossFit North Atlanta in West Midtown. Tickets are still available OR you can also register to volunteer. Visit GaAffiliateAlliance.org for more details, tickets or volunteer registration.

SEE YOU THIS WEEKEND!

#TBT to our Opening Day blog picture of Dan & Lis handstanding outside the original CFM.
#TBT to our Opening Day blog picture of Dan & Lis handstanding outside the original CFM.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
6-9p: CFM 3rd Anniversary Party!!

A. JumpNrope:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. For Time [18 minute Time Cap]:
50 Double Unders
25 Wallball Shots (20/14) 10ft target
15 GHD Situps
10 Ring Pushups (Rx+ = Muscle Ups)
40 Double Unders
20 Wallball Shots
12 GHD Situps
8 Ring Pushups
30 Double Unders
15 Wallball Shots
9 GHD Situps
6 Ring Pushups

Post speed singles and double under reps and time for WOD. Ex: 92, 104, 10:12 Rx+

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.

B. 10 minutes as many rounds as possible (AMRAP):
5 Pullups
9 Burpees
12 Kettlebell Deadlift (32/24 kg)

Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.

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