MON 01.21.19

Coach Mike getting #swoleandflexy with some Yoga Tuesday night.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Damon
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]
Alternating Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.

And coming tomorrow…

4 Rounds [15min cap]
18 Goblet Squats (53/35)
15 Slam Balls (30/20)
12 Toes to Bar
30 Double Unders

Post time for the WOD. Ex: 12:20 Rx.

CFM Upcoming Events

Tuesday, January 22nd at 6-8 pm: Functional Movement screening with Dr Phil: He will be doing assessments as well as spot treatments on athletes at CFM on Tuesday evening either before or after your class. Come to the gym Tuesday evening to get any ache or pain checked out by Dr. Phil from Georgia Sports PT in Midtown.

Wednesday, January 23rd at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)

Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

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