FRI 05.31.13 How was your May?

What a great May!

CFM celebrated our first birthday and we had LOTS of PRs in the box. Now it’s time to set our June goals!
Who achieved a goal, achieved something awesome, and/or set a new PR/personal best in May? What are your goals for June? Share in the comments and inspire your fellow CFMers!

Bring-A-Friend Friday!

There are still spots available in all classes this weekend. Email friends at to reserve a spot!

June updates

This update is headed to your inboxes today, but I just can’t wait to tell you what’s coming in June:
We’re adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we’ll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2. THE NEW CLASS STARTS NEXT SUNDAY, JUNE 9TH.
Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9, EFFECTIVE JUNE 3RD
GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p, STARTING JUNE 4TH!
AND we’re starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details.

But wait, there’s more!

We have an opportunity to bring an Olympic weightlifting bronze medalist in to run a regular O-lifting Open Gym class. We’ll get details ironed out next week and share them with you ASAP!

Danny & Mari crushed MURPH on Monday. Both of them joined CFM in May, coming from other boxes to join the CFMerica Nation! Welcome!

Workout of the Day (WOD)

A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR
Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3)
B. Partner Cindy:
As many rounds as possible in 20 minutes of:
5 pull ups (mod w partner assistance – no bands)
10 push ups
15 squats
One partner works at a time.

And coming tomorrow… BRING-A-FRIEND SATURDAY!

Team Fight Gone Bad
In teams of 6, rotate through each station.
Three rounds for max reps:
1. Wall balls 20/14#
2. Sumo deadlift high pull 75/55#
3. Box jumps 24/20″
4. Push press 75/55#
5. Row (for calories)
6. Rest

All weights, heights and movements can be scaled as needed to suit your availabilty. EVERYONE will get a great workout. Just move at your own pace and do what you can!

Guests are welcome to join us on Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!

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