TUES 04.16.13 Ninja Training

Ninja training starts tonight!

We couldn’t think of a better name for a running club where you’ll also do some mixed training for obstacle course, etc. Starting tonight, Lindsay leads NINJA TRAINING every Tuesday at 7pm. Meet at the box at 7 for a warm-up jog over to the park, OR meet the crew over at the Piedmont Park Active Oval at 7:15 (but do some jogging first!).
The class DOES count toward your weekly attendance, BUT you’re welcome to bring a guest along for free, so grab a running buddy and come play!
This is our first step toward rounding up a CFM posse to do some road races and obstacle runs together… starting with the ‘Stache Dash on Saturday, May 4th at Tin Lizzy Buckhead & the O-Run Obstacle Run on June 1 in North Georgia. See you out there!

Schedule reminders

Join us for these specialty classes! Rowing & Open gym count toward your weekly attendance limits but yoga does not. Get on it!
Yoga: Wed at 12n & Thurs at 8:15p (all levels)
Rowing: Wed at 7p
Open Gym: Sun 12n-2p

Saturday fun in the sun w the 11am class TEAM WOD!

Workout of the Day

Every 3 min for 4 rounds:
A1. Push Press: 4-6 reps @11X2 tempo, 30sec rest
A2. Hang Power Clean: 3-5 reps
B. 5 rounds for time:
4 handstand push ups
8 hang power cleans 115/85#

And coming tomorrow…

A. Every 4 min for 5 rounds:
1. Deadlift: 8-12 reps @2010 tempo, 15sec rest
2. Dumbbell single-arm press L: 8-10 reps @3010 tempo, no rest
3. Dumbbell single-arm press R: 8-10 reps @3010 tempo B. Every 3 min for 4 rounds:
B1. Dumbbell Powell raise L: 8-10 reps @3010 tempo, no rest
B2. Dumbbell Powell Raise R: 8-10 reps @3010 tempo
C. Pick your poison tabata: From the list below, choose TWO movements, and do 8 rounds of each, :20 on, :10 off. Do all 8 sets of one movement, then move directly to the other.
Choose from – Double unders, burpees, push ups, air squats, pull ups, wall balls, hollow rocks, toes-to-bar, pistols, L-sit

1 thought on “TUES 04.16.13 Ninja Training”

  1. The Dunk Truck is coming to CFM! Beginning May 1st, we'll host the Dunk Truck during Quarterly Check-In week so you have one more way to measure your progress if you choose. Get your body composition tested for $30, on Wed May 1st between 4 & 8 pm. Register here:

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