WED 07.03.13 CFM’s Peachtree Road Race Cheer Station!

Have a fun & safe 4th of July!

If you’re running the Peachtree, look for us on the Cafe Intermezzo side of the street at 11th & Peachtree. Run on by & grab your choice of a Vita-Coco or a beer (Jim H insisted!) to hydrate you for that last mile!
Everyone else, join us at 7a at the CFM cheer station to cheer on our runners and celebrate CFMERICA! DO IT.

Reminder that CFM is closed Thursday in observance of the 4th of July holiday. No AM classes Friday. Join us Fri at 12n, 4 5 or 6p to get your WOD in.

Monica & Tiff at the Anniversary Party. Monica celebrates a BIG birthday tomorrow! She’s been doing CrossFit for over 5 YEARS & is a great example of how functional fitness can help you age with grace AND basically help you kick more a$$ in life :). I hope I look that amazing when I’m 40. Keep up the great work hot stuff!

Workout of the Day (WOD)

A. Press: 5@70%, 3@80%, 1@90%
B. 3 rounds For time:
Run 400m
Rest as long as 400m run takes you
21 kettlebell swings 53/35#
Rest as long as swings take you
12 pull ups
Rest as long as pull ups take you

And coming tomorrow…CLOSED FOR THE 4th!…
BUT coming Friday:

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

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