TUES 11.20.12

Gymnastics class – Space is still available!

For the four Tuesdays (11/27, 12/4, 12/11, 12/18) between Thanksgiving and Christmas, CFM is hosting an ALL LEVELS gymnastics class from 8 to 9 pm. The class is coached by Aimee Kurzner, a former gymnast/gymnastics coach, and will cover gymnastics positions, handstand progressions/holds/walks, pull up progressions/grip/kip/chest-to-bar/butterfly, pistols, cartwheels, ring rows/push ups/holds/L sits, double unders, toes to bar, muscle ups and rope climbs. Each class will include a warm up, skill work, a WOD and homework.
This class is included in your membership, and will count toward your weekly attendance just like any other class BUT YOU HAVE TO RESERVE YOUR SPOT. The class is capped at 14, but we still have space available. Attendance at ALL FOUR CLASSES is preferred but the first week is mandatory. So if you can attend only three of four classes, let us know. If you’d like to attend, please email us with GYMNASTICS in the subject line.

Fall Survey

Jennifer and Matt (from the eaaaaarly AM crew) are MBA students at GA Tech and have designed this survey for one of their classes. Everyone who completes the survey will be entered in a drawing (if you wish) to win a CFM Tshirt of your choice. Please click here to take the survey and send us your feedback. Thanks in advance for your input on making CFM a better box!

Thanksgiving schedule

CFM will hold all regularly scheduled classes next week on Monday through Wednesday. We’ll be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You’ll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.
Amanda & Arielle

Workout of the Day

A. Hang power snatch: 6 sets of 3 reps, 2min rest
B. Heavy kettlebell snatch: 3 sets of 5 reps per arm, 60sec rest
C. 5 sets:
3 heavy push press
Row 500m
rest 2min

7 thoughts on “TUES 11.20.12”

  1. We’ve had really good rstules with the 4-week On Ramp program. Our conversion rate to a member is a little higher than 80%. We recently went to 8 clients, 2 trainer On Ramps and the increased # of bodies makes the whole experience more energetic and like a class. Before, we had been doing groups of 4-5 with 1 trainer. We are currently experimenting with a 3-week On Ramp, to see if we can teach the basics well enough to get them started in our classes. It will be interesting to see if we can maintain the same conversion to membership rate. Hey Nicki, we introduce people to the gym through the CrossFit LA model of a 1-hour introduction session. Sounds very similar to yours and there is a basic workout involved. We have done hundreds of these and the conversion percentage is around 40% to either On Ramp or personals. Recently, we decided to change to a more time efficient introduction. We have two times on our weekly schedule dedicated to introductions and sign up prospective clients that call us into those sessions. It is too early to tell but the rstules so far are very promising. The group intro session feels much more like a small class and the interaction among the prospectives brings a higher level of energy to the whole experience. This new methods conversion rate is actually exceeding the old 1-on-1 intros by a bit and it is much more time efficient. Just thought I share. thanks for your info and looking forward to your future installments on trainer developmentThanks Xi Xia!

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