happy hour

CFM events this weekend

Join your friends tonight for happy hour at the Nook, on Piedmont Park, from 6-8pm.

And… SUNDAY SUNDAY SUNDAY!
Support CFM at the Atlanta Bicycle Coalition’s Streets Alive event this weekend, as Peachtree Street is shut down to motor vehicle traffic from 2-6pm. CFM will be there all day at 13th & Peachtree, with free workouts on the half-hour led by our awesome Coaches in Training. Our very own DJ POB will also be playing some tunes for us!

What: Streets Alive – Peachtree
Free WODs & tunes and other fun… take out your stress by flipping a tire, pulling a sled or swinging a sledgehammer! Come celebrate our active Midtown community.
Where: 13th & Peachtree
Who: the CFM community & anyone who wants to try a free workout. All ages, abilities & skill levels are welcome!
When: 2-6p Sunday. Free WODs at 2:30, 3:30, 4:30, 5:30p.
Attire: CFM gear… REPRESENT!
Afterward: Yes, we know the NFL season also kicks off Sunday. We’ll head to Taco Mac to catch the later games.

photo-2CFM coaches representing for Kill Cliff’s website photo shoot on Thursday (Cassie, Lis, Beka, coach-to-be Becca).

Workout of the Day (WOD)

A. 10 min mobility work
B. Goat Work: 10 min to work on any skill you choose!
C. Grace
30 clean & jerks for time 135/95#

And coming tomorrow…TEAM WOD

A. Make up a lift you missed earlier this week.
B. In teams of 3-4…
Rotate through all four stations TWO TIMES-
1. Row 300m
2. 30 kettlebell swings
3. 30 wall balls
4. 30 box jumps
C. EXTRA CREDIT CASH OUT: 50 barbell roll outs OR 3:00 plank hold

Sunday Schedule

12n – All Levels CrossFit w Dyer
“Massengills”
As many rounds & reps as possible in 10 minutes of:
2 Power Snatch @ 75% of 1 rep max
4 Box Dips, or Stationary Bar Dips, or Strict Ring Dips
8 Burpees
Rest 5 minutes
4 – 100 foot prowler shuttles (50 feet out/50 feet back) as heavy as possible – Not for time

1-2p – Open Gym w Dyer

2-6p – Join CFM at Streets Alive on 13th & Peachtree.
Free all-levels (newcomers welcome) workouts at 2:30, 3:30, 4:30, 5:30
Or just come out to pull the sled, swing the sledgehammer, flip the tires!!
Wear your CFM gear and bring your friends!

6p – Yoga w Monica back at CFM

The next Cocktails for Midtown is tonight!

Join your CFM friends tonight at Front Page News on Crescent Ave, from 6 to 8pm for a little post-Fran refreshment!

Body composition testing

Every quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here.

Quarterly Progress Checks & Baseline retesting is coming soon…

Lots of important testing dates this month! If you miss a day, we’ve got plenty of make-up opportunities! Here’s another update on our upcoming testing days & options:
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this month! Instead of testing in regular classes, like we’ve done in the past, you’ll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn’t count against your class limits for the week.
Baseline testing:
Sun 7.21 1-2p w Dyer
Mon 7.22 6p w Justin
Mon 7.22 8p w Carlos
Tues 7.23 6p w Ian
Tues 7.23 7p w UrĂ¡n
Fri 7.26 6p w Tirzah
Sat 7.27 9-12n w Cassie & Beka
Sun 7.28 1-2p w Dyer
Here’s another look at the upcoming Quarterly Progress Check programming:
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21, Saturday, 7/28 & Sunday, 7/29.

Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her!

We’re also maxing on front squat, overhead squat and bench press this month, so if you miss/missed that day, make it up at Open Gym!
IMG_7286Ellen showing off some great pull ups during Helen prelims.

Workout of the Day (WOD)

A. Back Squat 3-3-3 @ 80%
B. “Fran”
21-15-9
Thrusters 95/65
Pull ups

And coming tomorrow…

A. Strength make up day: Pick a PART A that you missed from last week’s programming.
B. In teams of 3 or 4:
Station 1- 50 situps
Station 2- 50 double unders or 150 singles
Station 3- 50 wall balls 20/14
Station 4- 400 m run
Station 5- 50 air squats
First athlete starts at station 1. Second athletes moves to station 1 once first athlete goes to station 2. Athletes can’t advance stations until station in front is clear. Time is called once the last athlete finishes Station 5.

ALSO THIS WEEK: Saturday Open Gym with Dyer & Lis from 12n-2p

Soak it in!

I am so proud of the coaching team we’re building at CFM. Our team is devoted to helping you all achieve the highest level of fitness you can. Make the most of the access you have to these amazing coaches!
We’re SO FORTUNATE to have Olympic Bronze medalist Cheryl Haworth working with us to coach Olympic Lifting now. Join Cheryl for Open Gym this Saturday from 12n-2p to work on Olympic Lifting.
You’ve also got a few more rock star coaches in Cassie & Lindsay, leading specialty classes tonight.
Cassie’s new weekly gymnastics class starts tonight at 8p. Do you need help with handstands, rope climbs, pistols, muscle ups or some other body weight movement? Well NOW is the time to improve your gymnastics skills. Cassie is a former youth gymnastics coach & college cheerleader. She is also CrossFit Gymnastics certified and JUST attended Carl Paoli’s Movement Mechanics seminar on Sunday.
The class will feature a 15-minute warm up, mobility & flexibility work, followed by 30 minutes of skill work and about 15 minutes at the end for a workout.
Here’s tonight’s Gymnastics WOD:
As many quality reps/rounds in 8 minutes of:
6 Pistols
8 Push ups
10 V-Ups
AND, back again this week, you can check out Lindsay’s Ninja Training class tonight at 7p. Lindsay was a track star at UNC Chapel Hill. Her class focuses on running technique, sprints and Meet for class at CFM at 7p or over at Piedmont Park in the Active Oval at 7:15.
Here’s tonight’s Ninja Training WOD:
A. A Skip, B Skip, C Skip, Alternating Fast Leg, Duck Walk, Crab Walk, High Knees, Butt Kicks. Each drill 50m with 50m jog x2.
B. Fire Hydrants, Scorpions, Iron Cross, Shoulder Rolls & 5 min stretch
C. 10x100m with 60 seconds rest between each sprint.

Enjoy the expertise!

Specialty classes this week:

Tues 7p – Ninja Training w Lindsay
Tues 8p – Gymnastics with Cassie
Wed 12n – Yoga with Beth
Wed 7p – Rowing with Uran
Thurs 8p – Beginners CrossFit with Cassie
Thurs 8:15p – Yoga with Laura
Sat 9a – Beginners CrossFit with Cassie
Sat 12n-2p – Olympic Lifting Open Gym with Cheryl
Sun 6p – Yoga with Monica

CFM’s newly appointed Social Chair Alison is hosting a Happy Hour this Friday at Steamhouse Lounge. Join her for a post-WOD (or just post-work) beverage from 6 to 8pm at Steamhouse on Friday!
Which way to the Happy Hour, Lee?

Workout of the Day

A. Clean: 2-2-2-2-2
B. For time:
6 Power Cleans 135#/95#
2 muscle-ups*
4 Power Cleans 135#/95#
4 muscle-ups
2 Power Cleans 135#/95#
6 muscle-ups

*Sub 3 dips & 3 chest to bar pull ups for 1 muscle up (or 6 of each in round 1, 12 of each in round 2, 18 of each in round 3)

And coming tomorrow…

A. Weighted pull up: 3-3-3+ OR Strict pull ups OR negatives (with last set of burnout pull ups in a band)
B. As many rounds as possible in 20 minutes of:
:30 handstand hold
:30 L-sit hold
:30 bottom of squat hold
:30 chin over bar hold

*Count accumulated time holding position only. Rest time doesn’t count!