Toys for Tots donations due TODAY by 3pm!
For the month of January, several of us at CFM are vowing to stick to a strict paleo diet. That’s right… no grains, dairy, legumes, sugar, booze, etc… we’re embarking on a Whole 30 to detox from all this holiday eating! Get ready for our January Whole 30! We’ll host awesome events like a free Food as Fuel event on Sat, Jan 5th to discuss your challenges/questions after the first few days, a paleo potluck and a paleo meal swap… as well as a Facebook “support group” to share recipes & tips and regular deliveries to the box from Tink’s Grass Fed Beef (& pastured pork) & Urban pL8 (paleo meal delivery)! AND Brianne agreed to plan some good, clean Sunday outings throughout the month… maybe some hiking, rock climbing, shooting range, trampoline fun ??? (not all at once)
Wanna play? Join the Facebook group. Come to Food as Fuel. Kick 2013 off right. Watch the blog for updates, nutrition tips, recipes and events.
New CFM Apparel
Place orders by Friday for our new CFM schwag: BPA-free aluminum water bottles ($15), short-sleeved tech tees ($20), long-sleeved BEAST MODE tees ($27) & re-orders of the popular navy zip-up hoodies ($45). Sign up at the front desk or email Tirzah to place your order.
And don’t forget the T-SHIRT SALE – all tanks & short-sleeved Ts are 2 for $40 through the end of the month!
This week CFM will hold all classes as regularly scheduled, including yoga tonight at 8:15 with Monica. Next week, we’ll close a few days for the holidays, and run a skeleton schedule in between, so that Lis can take a week off to visit family and take a short vacation.
Next week’s schedule:
Mon, 12/24 Christmas Eve – Closed
Tues, 12/25 Christmas – Closed
Wed, 12/26 – classes at 12n & 6pm ONLY
Thurs, 12/27 – classes at 12n & 6pm ONLY
Fri, 12/28 – classes at 12n & 6pm ONLY
Sat, 12/29 – Open gym 10a-12noon
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule
Holiday training specials with Lindsay B
Good through the 31st! This holiday season CFM is offering special one-on-one training packages with Lindsay. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email Lindsay for more details.
CFM’s Mixed Team at the Atlanta Affiliate League Invitational
Workout of the Day:
A. Close grip bench press: 3 sets of 8-10 @2011, 2min rest
B. Weighted pullup: 3 sets of 4-5 @2112, 2min rest
C. Every minute on the minute for 12min: Odd minutes – 6 push jerks
Even minutes- 10 chest to bar pullups
And coming tomorrow…
A. Hang Power Snatch: Work to a heavy double (2 reps)
B. Deadlift: 8min to build to heavy triple (3 reps)
C. 5k row for time or 10min AD for cals
Vacation WOD (no equipment? NO EXCUSES!)
Running & burpees: Run for 30 minutes (too much for you? Alternate between running & walking). Every 3 minutes, stop and do 10 burpees.