Days Until, Top 10 and Top Week, Rowing Challenge, Strength, Workout, Birthdays, Preview, Social

Happy Sunday Everyone and Welcome to Week 44 of 2021!! 

  • Happy Halloween!!
  • 13 Days until Century Party at CFRX @ 6:00pm
  • 25 Days until Thanksgiving
  • 29 Days until Hanukkah
  • 55 Days until Christmas
  • 62 Days until New Years
  • 106 Days until Valentine’s Day
  • 137 Days until St. Patrick’s Day
  • 152 Days until April Fool’s Day
  • 186 Days until Cinco de Mayo
  • 193 Days until Ruben’s 50th Birthday (Save the Date)

TOP 10 ATTENDANCE FOR OCTOBER 2021 – 233 Days until the First Day of Summer!!

  1. Erin Gerstenzang, 26
  2. Nicole Lee, 25
  3. Ruben Rodriguez, 24
  4. Ryan Gesser, 22
  5. James Kizar and Race Kangas, 20
  6. Amy McAllister, Ryan Hill, Brad Cooke, Nate Frank, Bee Phillips, Zach Pousman, Michael Shanlever, and AJ Ramer, 19
  7. Krista Glasscock, Anis Hadj-Taien, Grace Berber, James Roper, 18
  8. Sid Slover, 17
  9. Kelly Cominsky, Shane Smith, Daniel Rudiger, Travis Hill, Brian Sullivan, 16
  10. Ari Tomasettie, Saed Reyes, Josh Thompson, Lindsey Sizemore, 15

TOP ATTENDEES FOR THIS WEEK

You can still sign into class after the fact, when Wodify goes down, using either Wodify Athlete or Wodify Legacy by entering in results. It will ask you to sign into class and you don’t necessarily have to enter a result. Here is a link with more details

7 Days: Ruben Rodriguez ⭐️

6 Days: Erin Gerstenzang, James Kizar, Susan Duncan, and Brad Cooke 

5 Days: Nicole Lee, Ari Tomassetti, Travis Hill, Kelly Cominskey, Sid Slover, Shane Smith, Nate Frank, Michael Shanlever, Ryan Gesser, Bee Phillips, Angela Fusaro, Sybil McCullar, Ryan Hill, and Brian Sullivan

Big congrats to those coming in and putting in work!!

CONCEPT 2 HOLIDAY CHALLENGE 2021

From November 25th to December 24th Row or Ski 100k meters between American Thanksgiving and Christmas Eve and help raise money for one of four great charities. (The Pocock “A Most Beautiful Thing” Inclusion, Doctors Without Borders, Direct Relief, Everyone Eats)

You can come in before or stay after class and row, as long as you want and as long as a rower or ski is available. Make sure you log your meters in the Concept2 Online Logbook at: https://log.concept2.com

We will have a sheet at the gym so you can log your meters to compare with everyone else. 

Here is a link with more detailed information

STRENGTH

Week 5 (Slight Deload)
Day 1: Heavy Snatch Push Press + OVHS (1+1)
Day 2: Heavy 3 position Power Clean
Day 3: 5 Snatch Singles (60-75%) 5 Clean and Jerk Singles

Cycle Ends on November 8th, 2 week break, New Cycle Begins November 29th

WORKOUTS

  • 2 Grit Tests (Short and Sweet)
    • Max Effort Bike
    • CF 12.1
  • November 11th, Veterans Day, Hero WOD

ACCESSORY

A light version of Mayhem Body Building will be inputted on days with no strength session.

READY STATE

YouTube video links by Kelly Starrett, the Supple Leopard, into the Work of the Day section to help guide you through Mobility. View these at your leisure and try them either at home or after your workout to increase recovery and help get better and bigger gains.

BIRTHDAYS

  • Wednesday, November 3rd: Gabe Delena and Kris Bryant

PREVIEW

SOCIAL MEDIA

Be sure to Follow us on InstagramFacebook PageFacebook Community Group and subscribe to our blog here to get “Today’s Workout” emailed to you each evening at 8pm.

Please feel free to email us if you have any questions or comments:

Michael and Ruben

Helpful Links, Workouts, Kipping HSPU, Birthdays, and Preview

Happy Sunday Everyone and Welcome to Week 40 of 2021!! 

  • 35 Days until Halloween
  • 60 Days until Thanksgiving
  • 90 Days until Christmas

Please make sure to sign in to reserve a spot in class and cancel as soon as you know you cannot make it.

We are still capping in class attendance to 14, be prepared to work out outside. Anyone has the option to work out outside. Workout and equipment may need to be modified.

Here are some helpful links:

STRENGTH

2nd Dead Week. New cycle begins on October 4th.

WORKOUTS

  • Pull on Monday + Wednesdays
  • Throwing in some bodybuilding movements to fill in the day

SKILLS AND DRILLS

Kipping Hand Stand Push Ups

BIRTHDAYS

  • Tuesday, September 28th: Valerie Nowell and Tim Fabrizio
  • Friday, October 1st: Sigurn Kraehe and Ian Margot
  • Saturday, October 2nd: Ari Tomassetti
  • Sunday, October 3rd: Lenet Rivas

* Please make sure your birthday is correct in your profile 🙂

PREVIEW

SOCIAL MEDIA

Be sure to Follow us on InstagramFacebook PageFacebook Community Group and subscribe to our blog here to get “Today’s Workout” emailed to you each evening at 8pm.

Please feel free to email us if you have any questions or comments.

Sincerely,

Michael and Ruben

Strength, Notary, Equipment, Social Media, Birthdays, and Preview

Happy Monday Everyone!

STRENGTH

Week 4 is going to be an awesome one for our strength cycle. We’re on 6 sets of 2 reps at 85%

NOTARY

Ruben is a Notary and can notarize your document at no charge. Email me to schedule an appointment.

FRIENDS AND FAMILY DROP IN

If your friends or family have at least 6 months experience we’d be happy to have them when they visit you or if you’d like to accompany you

  • We have a 1 Day Drop in for $20 by clicking this link
  • 1 Week / 7 Days for $60 by clicking this link
  • We also have a 10 day class pack for $175 that never expire by clicking this link

CROSSFIT GEAR

We have compiled a list of item you may consider, but not necessary, to help you improve and protect your CrossFit experience.

It’s nice to have your own equipment, especially during these times.

Jump Ropes – Measured to your height and specs

Shoes – Are important depending on what the WOD calls for. Comfortable shoes for every day CrossFit work outs, Lifting shoes on days that involve Snatches, Deadlifts, Clean and Jerks, etc.

Rogue Fitness has a great layout of different shoes

Regular shoes and specific lifting shoes

  • Nike Metcon
  • Reebok Nano
  • No Bull
  • Go Ruck

Gymnastic Grips – For hand protection when doing pull ups

Weightlifting Belts – to brace you back for back squats and deadlifts.

Rogue and Rx Smart Gear are 2 one stop shops that carry different brands

* Please google on your own to find other alternatives. We do not have any affiliation from any of the above vendors.

SOCIAL MEDIA

Be sure to Follow us on InstagramFacebook PageFacebook Community Group and subscribe to our blog here to get “Today’s Workout” emailed to you each evening at 8pm.

BIRTHDAYS

  • Wednesday, August 25th: Shawn Moore
  • Friday, August 27th: Danni Dong
  • Saturday, August 28th: Fiona Clark

PREVIEW

Please email us if you have any questions or comments.

Michael and Ruben

Strength, Signing in, Birthdays, Lost and Found, Preview

Happy Sunday Everyone!!

Week 34!!

STRENGTH

We are on Week 3 consisting of 5×4 @ 80% Monday through Thursday with Accessory on Friday

WORKOUTS / METCONS

This week’s workouts are pretty straightforward. Nice barbell cycling ladder thrown in that will definitely test your grip. A good bodyweight mix in with some AMRAPS.

SUNDAY 

How’s everyone liking the Upper Body Sesh on Sunday’s? We will continue this trend.

CLASS RESERVATIONS AND SIGN UP

Please continue to sign up before class and if you can’t make it please cancel.

Here is a LINK with instructions on reserving and signing into a class

BIRTHDAYS

No birthday celebrations this week 🙁

LOST AND FOUND

Items left behind will either be placed in the designated cubby located to the right closest to the wall with either water bottles and below knee sleeves, grips, etc and clothes will be hung on the rack.

PREVIEW

Please email us if you have any questions or comments.

Michael and Ruben

Circle Mirror Transformation

Hello everyone!

If you’re looking for something to do. Our very own Charlie Miller is director, set designer, sound designer, lighting designer, and props designer for the show Circle Mirror Transformation playing from August 6th to the 22nd at On Stage Atlanta at 3041 N Decatur Road in Scottdale. Tickets can be purchased through the “Tickets” link at https://www.onstageatlanta.com/