CFS Thanksgiving Newsletter

[x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]Happy Thanksgiving everyone! We will be operating under a limited schedule this week, so please make sure to check the schedule and sign up for classes in advance! If you’re stuck in town this week with no where else to go for Thanksgiving, you’re more than welcome to join my brother and I for dinner. Let us know!

We’d like to thank everyone that brought in food for the Athens Emergency Food Bank. You’ve helped out a lot of people in need this year, and we can’t thank you enough! The only thing left that the food bank needs are turkeys and hams. If you’re able to bring any in, please bring them in before Wednesday.

If you’re going to be out of town next month for the holidays, please make sure you write down when you’re going to be gone so my brother and I now when to put your account on hold so you won’t be wasting any of your membership. And as I mentioned in a previous newsletter, we are changing memberships slightly in the new year. If you wish to keep your grandfathered membership, you MUST speak with one of us to keep it. Otherwise I will be transferring everyone over to the new Bronze (2x/week), Silver (3x/week), and Gold (unlimited) memberships in January. Each crossfit membership will still include unlimited sweatshop, however your crossfit allowance may be limited depending on whichever membership you have. Additionally, the new memberships qualify for discounts such as student, military, and family. If you don’t qualify for those discounts, it might benefit you to stay on your old plan…however:

IF YOU WISH TO REMAIN ON AN OLD/LEGACY MEMBERSHIP THAT IS NO LONGER OFFERED, YOU MUST TALK TO AN OWNER BEFORE JANUARY!

Don’t forget that the USAW cert is coming to CrossFit South in December. You still have time to sign up! Even if you’re not a CFS coach, this is a great learning experience for the olympic lifts from an expert instructor, Dan Rose of the USAW.

The Intergalactic Throwdown is only a few months away, have you signed up yet?![/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_accordion][x_accordion_item title=”Monday” open=”false”]STRENGTH
Strict press, 10×4 @ 85%
Hang snatch high pull, 10×4 @ same weight

CONDITIONING
AMRAP 10
30 double unders
15 power snatches, 75/55

EXTRA
Hollow rocks, 100 reps
Muscle up practice

OLY
10 minutes to establish a 1RM clean & jerk[/x_accordion_item][x_accordion_item title=”Tuesday” open=”false”]

STRENGTH
Front squat, 10×4 @ 85%
Reverse barbell lunge, 3×8

CONDITIONING
5 RFT
5 deadlifts @ 60%
10 burpees

You will partner up with someone and judge them during the WOD, and then switch.

EXTRA
Weighted step ups, 3×8
Handstand practice

OLY
10 minutes to establish a 1RM snatch

[/x_accordion_item][x_accordion_item title=”WEDNESDAY” open=”false”]Surprise wod!

CrossFit and Sweatshop classes will run at the same time and do the same(ish) workout.[/x_accordion_item][x_accordion_item title=”Thursday (CLOSED!)” open=”false”][/x_accordion_item][x_accordion_item title=”Friday” open=”false”]Surprise wod!

CrossFit and Sweatshop classes will run at the same time and do the same(ish) workout.[/x_accordion_item][x_accordion_item title=”SATURDAY” open=”false”]Specialty WOD @ 10am

Team WOD Throwdown @ 11am[/x_accordion_item][/x_accordion][/x_column][/x_row][/x_section]