New pull up rig gets installed today!!! Happy Birthday week indeed!

Who wants to go to Paleo Night Tuesday at Urban Pl8?

Email Courtney if you want to attend and we’ll make the reservation.

Free community WOD this Sunday

Let’s get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We’re heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there representing in your shirts! And mark your calendars for the next Community WODs on September 30th.

Other community events

In addition to Hooverball, monthly lululemon WODs and the Whole Life Challenge, there are lots of other active events happening around town this fall… check ’em out and email Alicia if you want to register so we can plan carpooling and matching knee socks.
Sat, Sept 8 @ 8am in Alpharetta – Gilby’s Gauntlet: Four mile CrossFit-obstacle run benefiting the Leukemia & Lymphoma Society. It’s two 1.9 mile loops with nine obstacle stations including things like overhead walking lunges, jumping pull ups, ground-to-overhead, sled pull, farmers carry, and more. Scalable for all levels.
Sun, Sept 9 @ 8:30am in Atlantic Station- : Stephen Siller Tunnel to Towers 5K Run/WalkThis 5k Run is presented by the Stephen Siller Tunnel to Towers Foundation and the Gary Sinise Foundation who are “Building for America’s Bravest.” Proceeds from this race will go to building “Smart Homes” for two Georgia triple amputee veterans.
Sat, Sept 29th AND/OR Sat, Oct 6th at 9am – Atlanta Affiliate League East vs. West Team Competitions: Mixed and Elite teams of 4 to 6 will compete in WODs throughout the day. Let’s pick a day and send a few teams to compete!
West Competition – Saturday, September 29th 9am at CrossFit South Cobb in Smyrna
East Competition – Saturday, October 6th 9am at CrossFit HD

Rusty, Vanessa, Dermot, Wayne and Anami in the noon class rockin’ some burpee leap frogs last week. Animal warm-up Friday is back again!

Workout of the Day

A. Back squat:12-10-8, 2 min rest
B. For time: 60 air squats, 20 burpees, 400m row

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