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!
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. Attendance at ALL FOUR CLASSES is required. If you can attend only three of four classes, let us know and we will put you on the waiting list. If 14 other students can attend all four sessions, they will be given first preference. If you’d like to attend, please email us with GYMNASTICS in the subject line.
Will burpee for food!
Throughout November, bring some non-perishable goods to donate to the Atlanta Community Food Bank. The CFM team is willing to do a burpee for every food item you donate. Simply assign the burpees to the coach on duty (or Lis!) when you drop off the donation and we’ll burpee our hearts out!
BIRTHDAY HOOVERBALLThis weekend, Birthday Girl Brianne has requested a Hooverball revival. Join us at Piedmont Park at 11am for a Hooverball game (meet at the sand volleyball courts on the active oval).
HOLIDAY PARTYOn Saturday, December 8th, join your CFM friends for our holiday party here in the box from 7 to 10! We’ll provide the main course and some beverages. Please bring an appetizer or dessert to share. Friends are welcome!
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.
Workout of the Day
A1. 3 rounds of Strict Press: 8-10 reps @1212, 30sec rest
A2. 3 rounds Weighted Pullup: 4-6 reps @2112, 2min rest
B. 5 rounds for time:
2 rope climbs
5 handstand push ups
10 kettlebell snatches (5 per arm)