WED 03.27.19

Bin set up for a heavy stone lift #functionalfitness #liftheavythings

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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

5 Rounds [26min cap]
10 Strict Press (95/65)
20 Front Rack Reverse Lunges
30 Air Squats
400m Run

Post time for the WOD. Ex: 25:10 Rx

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
40 Burpee Box Jumps (24/20)
-3 Minute Rest-
80/60 Calorie Row (20 calorie relay)
60 KB Goblet Squats (53/35)
40 Single Arm Overhead Lunges (Each Partner)

Post rounds and reps for each AMRAP. 1 m = 1 rep. Ex: 1+250, 1+49 Rx

CFM Upcoming Events

Thursday, March 28th: 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!

Sunday, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2’s are welcome!
RSVP to the Evite here

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

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