TUES 03.11.13 Paleo Veda Spring Cleanse

Paleo Veda Spring Cleanse

It’s time to shed our winter self and prepare for spring with CFM’s first PaleoVeda Spring Cleanse!
Boost energy, lose weight, flush toxins, get radiant skin and improve sleep.
Join Ayurveda consultant Anna Russ for personalized coaching, a comprehensive meal plan, specialized WODs & yoga sequences and detox tools combined to rejuvenate your mind, body & soul.
The cleanse is $160* and includes pre & post cleanse meetings, daily contact with your cleanse coach, meal plan/recipes, community support, additional CFM yoga classes & CrossFit programming specialized for the detox week.

Pre-Cleanse meeting: Thursday, April 4, 6:30-8pm
Cleanse dates: Monday, April 8 – Sunday, April 14
Post-Cleanse meeting: Thursday, April 18, 6:30-7:30p

For more information, call Anna Russ (404) 858-2326 or visit
*Gold & Silver students get 20 & 15% off, respectively.

Register now.

Uran & Lee M, getting after 13.1. Did you guys know Coach Beka is also a photographer-by-trade? Thanks for shooting on Saturday!

Team CFM shirts will be in next week. If you missed out on the pre-order, let me know and I can reserve you one of the extras we ordered. $20 for Open competitors…$25 full price.

Rowing class at 7p…reserve your spot!

Rowing workout:6:00 row @ 26 stroke rating, rest 2:00
5:00 row @ 26 stroke rating, rest 2:00
4:00 row @ 26 stroke rating, rest 2:00
3:00 row @ 27 stroke rating, rest 2:00
2:00 row @ 28 stroke rating, rest 2:00
1:00 row @ 29 stroke rating, rest 2:00

Workout of the Day

A. Hang squat clean: Work to a heavy single in 15 minutes
B. As many rounds & reps as possible in 8 minutes:
15 hang squat clean 135/95
15 hang squat clean 155/105
15 hang squat clean 175/115
15 hang squat clean 195/125

And coming tomorrow…

A. Bench Press: 5 sets of 2-3 reps @ 20×1 tempo, every 3min
B1. Dumbbell external rotation: 4 sets of 6-8 reps @3010 tempo, 30sec rest
B2. Dumbbell Powell raise: 4 sets of 6-8 reps @3010 tempo, 60sec rest
C. As many rounds & reps as possible in 8 minutes:
50 back squats 115/85#
50 burpees

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