THURS 10.25.12


Can you believe our first WLC wraps up in just over TWO WEEKS?!? I hope you’ve all learned a lot about your nutrition, exercise and other habits along the way. Best of luck to everyone as we enter the home stretch. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on November 10th. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We’ll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11. If you can’t attend the finals WOD, please email Courtney by Friday, Nov 2, to schedule your makeup session.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.


There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn’t get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!

New showers!

Thanks to everyone for your patience as we install the new showers. They will be done this week! In the meantime, the water filter is out of commission so please fill up at home (or drink the tap water!). And we’re down to one bathroom for now (the large back restroom), so please arrive a little early if you need to change before class.


10am – Free Community COSTUME WOD at lululemon howell mill: Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity… join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels. Costumes are not required, but at least throw on a silly hat or some AWESOME KNEE SOCKS!
TOUCH FOOTBALL: After the WOD, we’ll head over to Piedmont Park to play some touch football. Meet us at 11am in Piedmont Park’s Active Oval!

Halloween WOD

Wednesday, 10/31 – 8pm – GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.

Woody RAN AWAY from competitors during the 100m shuttle WOD at East vs West.

Workout of the Day

A. Deadlift: 3 sets of 3, 3:15 rest
B. 10 sets:
100m row, 100m run or 20sec AD
3:15 rest

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