MON 11.05.12 Quarterly Progress Checks

Quarterly Progress Checks!

What did you accomplish in the last three months? What’s not working for you in the areas of health, fitness, nutrition, lifestyle, athletic performance? What stops you? What is your vision for the next three months and what action steps will help you achieve that vision?
We’ll be reviewing these questions with a 10-minute reflection at the beginning of your first class this week. This is your chance to reflect on the past quarter and set some goals for the next three months.
We’ll also be retesting the Baseline and several other benchmark WODs this week. So get to the box this week, do your best and crush some old numbers! I’m looking forward to all the PRs*!
*PR= personal record

Whole Life Challenge Finals & Party

It’s the final week of the WLC! In addition to the other benchmarks we’re testing this week, on Saturday we do final measurements and retest the WLC workout. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on Saturday. 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.
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.

CFM Field Trip

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!
I learned SO MUCH at the BIZ seminar I attended over the weekend at VA’s CrossFit Woodbridge…and got a quick WOD in over the lunch break too!

Workout of the Day

A. Baseline: As part of your warm-up today, all classes will retest the baseline –
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
B. 5 Rounds for time:
7 Handstand Push Ups
14 Pistols
21 Double Unders

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