Happy First Anniversary to CFM!
Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier!
Here’s to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta’s School of Elite Fitness. CFM Pterodactyls 4-EVA! 🙂
Ninja training (run club) tonight at 7p with Lindsay
Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD.
BIRTHDAY WOD at 8pm!!!
Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake!
Self-Defense seminar with Walter is Saturday
Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks
When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Flashback to a year ago – P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn’t be the same without each and every one of you!
Workout of the Day (WOD)
BIRTHDAY WOD AT 8PM! It’s a SURPRISE party… we’ll tell you the WOD when you arrive. SURPRISE! We won’t be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn’t count toward your weekly attendance limits.
All other classes –
A. Hang snatch: 2-2-2-2-2
B. Overhead squat (OHS): 5-5-5+ (use 75% of last week’s weight)
C. For time: 10 OHS :10 plank hold
10 OHS :20 plank hold
10 OHS :30 plank hold
10 OHS :40 plank hold
10 OHS :50 plank hold
*Use 75% of the weight from part B.
And coming tomorrow…
A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible)
B. “THE DONALD”:
For time – 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!