WED 02.05.14 Obstacle races

Upcoming obstacle races

The Savage Race gang came to visit CFM Tues morning to share a discount code for their upcoming Georgia race on April 19. Go to and enter MIDTOWN as the discount code for $15 off.
The Spartan Race is also coming up next month, March 8 & 9, in Conyers GA. If you’re interested in racing, email us & we’ll get a CFM team together!

1780019_10151933032031732_992197353_oTripp, Dave, Jin & the rest of the Tues AM crew.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Jim
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason

Today’s workout of the day (WOD)

A. Back squat:
3 @ 70%, 3 @ 80%, 3 @ 90% (rest 3 min between sets)
B. As many rounds & reps as possible in 15 minutes:
15 abmat situps
10 hand release push ups
5 box jumps 30/24

And coming tomorrow…

A. Skill work:
10 min rope climb practice
B. 5 rounds for time:
15 ring rows or supine ring pull ups
15 lateral hops (each side, over parallette or cone)
1:00 plank hold

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