Happy Sunday <<First Name>>!!

Week 8 and Final week for Strength. This means it's a re-test from Week 1. BUT.... please remember, this is not a 1 REP MAX, this is a 1 REP HEAVY

* The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest. Workouts that state percentages off of 1RM is actually 1RH.

After this week, we will take our customary 2 week break. Workouts will be longer. We will announce the new strength cycle as soon as we know what it will be.
We want this to be the best hour of your day!!
  1. Leave your Ego Out the Door. Scale the workout so you can perform them in the target time. 
  2. Form before Weight: "Know the mechanics of the movement with consistency, when both are achieved, add intensity (weight)."
  3. Core to Extremities: Let the big muscles (legs) do the work before little muscles (arms)

Please arrive to class 5min early. We have so much to do and coaches have been instructed to start class on time.

This is Coach Matt's Final Week of coaching. He has moved to Monroe, Georgia and logistically it's not possible for him to continue. He will be missed but we wish him much success!!


We are super grateful that certain classes such as the 5:30pm have been busy. We have increased the class size from 14 to 16. Please makes sure you register using the Wodify App before hand (You have up to 72 hours before to register).

If you registered and coming, Thank you so much!! If you registered and cannot attend, please cancel to make room for members on the waitlist. If you are on the waitlist, please be prepared to come to an earlier or  most likely a later class.


We always want to follow the programming as written but sometimes we may not have enough equipment or space, if it's a full class, to do the workout as planned. Coaches have the authority to modify the workouts to make it fit time wise and for safety.

We will do our best to make sure we fit in everything but Accessory and Cooldown will always be IF TIME PERMITS


We are now limiting 1 reservation for each program. You cannot take 2 CrossFit Classes in the same day. You can take 1 CrossFit Class and 1 Yoga Class or 1 CrossFit Class and 1 Open Gym.

7:30 CLASS

The 7:30 class has had no attendees except for Mondays. Starting this week, we will no longer offer the 7:30pm class from Tuesday through Thursday. We will continue to have the 7:30pm class on Mondays.


Starting in August, twice a month, we will have a Bring a Friend Day either on Wednesday or Friday. Your friend must register before hand using this link that will be sent out next week.

The workouts will be similar but simplified for them. If they decide to join, they must complete our Fundamentals program with any of our coaches.

Our goal is to generate membership. The friend can only attend 1 Bring a Friend day event. They are welcome to come again but at the drop in rate of $20 per class.


Please make sure you are doing this machine/movement properly. Here is a link to a video on how to perform this movement. GHD's is the number 1 cause for Rhabdomyolysis, Rhabdo, for short, is the breakdown of muscle fibers to the extent that cellular contents are released into the blood stream. Here is a link to an article if you'd like to learn more.

For your safety, coaches have the authority to step in at any time to have you stop and change/adjust or choose another movement. 


The sign up sheet for consumables has been working great. Please be sure to print your name clearly and include your last name.

The price of water will go back to $1, we do have complimentary water (use cone cups only) for your convenience.

The billing of consumables will be monthly to save on merchant fees. They charge us 30 cents per transaction plus a percentage. So as you can tell on a .50 water, we barely net the cost of the water not to mention the time to purchase and stock. We do have Venmo as an option, for now there are no fees.

We are working on getting protein and other items as soon as possible.

In the warm-ups, you will see Crossover Symmetry, Banded 7s, and Hip Halo options thrown in. Also, a little Hinshaw and Burgener Warm-Ups mixed in, so enjoy, and Here We Go Again!


In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will get us through the end of July. The focus will be on gaining strength and muscle endurance in our drive and pull. Don't worry; we will have some Olympic lifting mixed into the workouts. Also, we will provide videos of each strength/gymnastic movement and scaling options.

Week 8 (July 25)
Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Pull-ups
Day 2: Heavy Single Bench Press / Max Height Box Jump
Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups
- We want to keep the lifting sessions under 20 minutes. This includes "Strength Prep" and "Lifting session."

The days that have 2 strength movements. They are meant to be done as a "Super Set".

"Athletes will be working back and forth between tempo front squats/bench/deadlift and weighted pull-ups/Box Jumps/HSPU"

* The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest. Workouts that state percentages off of 1RM is actually 1RH.


In our strength cycles we use percentages. The working percent written are not hard numbers. Use the "Perceived Exertion Scale" and "Feeling". For example, if it calls for 60%, think of it as 6 out of 10. 10 being, you can't lift anymore than that. If 50% feels heavy then stop, because it feels like a 6. In addition, if the workout calls for an 80% day but you're feeling a 7/70% then stop. That is you 8 for the day. On the other side, if you had a great nights rest, ate well and full recovered, chances are you may be able to go a little higher than what is written. Here is a video link with more information.


For this week, we have a good mix of workouts. Monday, everyone asked for a sprint workout. Well, here it is! We have a "Fran" type workout that will leave the classroom lying on the floor. Tuesday will be another repeated workout from last July, and Wednesday, we have a partner barbell workout. Thursday and Friday are multiple sets; grind through types where pacing off the start will be critical.


We will have cool down and videos by Kelly Starrett, the Supple Leopard, from the Ready State for learning and to do on your own.

Yoga With Bee on Wednesday nights at 6:30pm is back!!


We have the following programs for you:
  • Open Gym Tuesday and Thursdays 5am and 1pm-3:30pm
  • BJJ led by Coach Nic at 5am Tuesday and Thursday. Please email him @ for details
Member Hazael Cortez has volunteered to organize a CFRX Soccer team through the Atlanta Silverbacks. Contact her at: or text @ ‭(706) 461-4546‬

Here is some details:
  • The league is called Silverbacks Soccer
  • Location: 3200 Atlanta Silverbacks Way, Atlanta, Georgia 30340
  • Games are played every Tuesday evening anywhere between 6:35pm and 10:15pm
  • Need 10 players, 5 male 5 female. They field 7 at a time with 3 male and 3 females + subs.
  • Seasons are all year long, about nine weeks long, and breaks during Christmas
  • Cost: $899 to enter. Cost will be split evenly amongst players. Plus cost of jersey. Individual price will depend on how many players we have. CFRX will donate $100 towards shirts and fees.
  • Next season starts August 9th.
Please email Hazael to sign up or more information.
  • Monday, July 25th: Matthew McLarnon
  • Friday, July 29th: Trey Baker
  • Sunday, July 31st: Patrick Varnes

⭐ 7 Sign-ins/Days: Ryan Hill, Nicole Lee, Sid Slover, and Erik Meadows

6 Sign-ins/Days: Antonio Apanco, Jonathan Parks, Ivan Parris, Ruben Rodriguez, Zach Pousman, and Erin Gerstenzang

5 Sign-ins/Days: Shane Smith, Jonathan Flack, Bradley Johnson, Brian Sullivan, Brad Cooke, Travis Hill, Saed Reyes, Kelly Comiskeu, Tracy Frady, Nate Frank, Katie Steigerwalt, John O'Donoshue, Coach Heather, Coach Aj, Jaime Garcia, Josh Thompson, and Ryan Gesser

Please make sure to sign in using the Wodify Client app available for IOS and Android

Help us to run our classes better:
  • Register before you come to class
  • Show up 5min early especially if you need modifications
  • Let the coach know if you have any injuries or anything else that will require modifications. The coaches can help give you alternative movements to achieve the same stimulus.
  • If you are late, be courteous to the coaches and others. Please do your best to be on time.
Everyone is permitted to stay 10-15 minutes to do accessory or mobility as long as the class has the right of way with space and equipment. 

We love that everyone likes to stay after to socialize but be courteous to the coach and class by making sure you keep the noise level to a minimum.
Member Blake Riley is putting together the following:

The Maxed out games is a team competition created to put local competitors up against each other to test their physical and fitness abilities.

This is a 1 day multi-event competition that will challenge each aspect of your athletic ability.

You and your team can expect to compete in 4 events used to rank each team and bestow an honor meant for only the best.

In the end, only the top team will come out on top and be; crowned "Maxed Out" champions, able to show the world and other competitors how hard they train.

Email Blake for more information

We subscribe to Mayhem for our programming from Monday through Saturday. Mayhem is an Affiliate, located in Cookeville, TN., owned by Rich Froning who became the first person to win the title of "Fittest Man on Earth" four times with his first-place finish in the 201120122013, and 2014 CrossFit Games. In 2015201620182019, and  2021 he led a team from CrossFit Mayhem to the first-place finish in the Team category in the CrossFit Games.

The programming is developed by Darren Hunsucker and Mayhem performs the workouts before he publishes them to us. He receives feedback which he then makes adjustments, if necessary. We are 3 weeks behind Mayhem.

The Target Times and Time Caps are not arbitrary. These values come straight from performances. It's nice to have the workouts tested before we use them.

Sunday is a much slower, body building, accessory style programming. We encourage members to attend.
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 if there is overflow. Anyone has the option to work out outside. Workout and equipment may need to be modified.

Here are some helpful links:

Be sure to Follow us on InstagramFacebook Page, and Facebook Community Group.

For more information about us, visit:

Click on the Image to go to the Link
Feel free to email us if you have any questions or comments.

Many thanks,

Michael and Ruben
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