CFA October Newsletter

October 2018

gym news

October is here and so is our new training cycle! We are in week 2 of this 9 week cycle with last week being our testing week. Our last cycle was incredibly successful with over 80% of our members hitting personal records on their Front Squat, Power Snatch, Strict Press and Clean and Jerk! We had a similar improvement on our test metcons as well! Go ahead and give yourself a high five while reading this for kicking so much butt over the last 12 weeks! Get in the gym and  let’s end the year fitter than ever! #CFAfitAF

recipe of the month

Are you a Starbucks fan and trying to meet your macros?  Instead of providing a recipe, this month’s newsletter is going to introduce you to macro friendly COFFEE drinks!!  Go follow @themacrobarista on Instagram or Fit With Coffee on Facebook. Alex Moe is a Starbucks barista that develops macro friendly drinks and tells you EXACTLY how to order them!!  With the fall season here, go try out the Pumpkin Spice Latte he posted:

How to order a Macro Friendly Pumpkin Spice Latte:

Ask for a TALL BLONDE Americano

Ask for it in a GRANDE CUP

Ask for ONE (1) pump of pumpkin sauce

Ask for THREE (3) pumps of sugar free vanilla


Ask for EXXXXTRA pumpkin spice topping

Approximate Macros: 90 calories, 3g fat, 13g carbs, 1.5g protein

If you have a favorite recipe you’d like to share – email to include in future newsletters.


Hip and ankle mobility are so important, not only in Crossfit and lifting, but also in day to day life!!  These are both necessary to do something as simple as squatting or lunging. Sitting in the bottom of a squat is great way to get your hips and ankles moving, but if that is painful, try a frogger hop!  To do a frogger hop, with your feet shoulder width apart, get into the bottom of a squat. Once you are as low as you can go, place your arms out in front of you, perpendicular to your chest. Slowly lean forward , place both hands on the floor in front of you.  Place your weight on your hands and walk or jump your feet to your hands. Check out this video for a demonstration and variations to the frogger hop! GMB Fitness Frogger Variation Video

“The biggest mistake you could ever make is being afraid of making a mistake.”

coach spotlight

Get to know our coaches at CFA!  This month, the Coach Spotlight features coach Dan Yeager.

Where are you from? What brought you to Alpharetta? 

I’m originally from Exton, Pennsylvania, a small suburb about 30 minutes from Philadelphia. I came down with my parents and older brother in 1999 because my dad found a new job in the area. I’ve wandered the Atlanta area (Smyrna, downtown, Lilburn, Decatur) ever since but never left Atlanta again.


How long have you been a CrossFitter, and why did you start?  

I’ve been a CrossFitter since late 2012. Christina and I were doing Cardio Kickboxing until that gym suddenly closed. She found CrossFit and the two of us were immediately hooked! There’s nothing like it and it fits both our personalities perfectly!


Why did you want to become a coach? 

I had so many amazing coaches within my CrossFit “career” that I wanted to give back. I also wanted to take my CrossFit to the next level and really dive deep into the nuances of each movement and why we do what we do each day in the gym.


What is your favorite thing about coaching?  

That “Oh!” moment. And no… it’s not the same thing as what some may be thinking now… It’s the same thing as when I used to tutor. You can teach something to someone in so many different ways and no two people learn the exact same way. The ability to find a common ground and really “get to” an athlete is a fun and rewarding challenge for me. I’ll try to teach something to someone with certain cues and I’ll hear, “Yeah, I get it” and I know they don’t get it. So I’ll try it with different cues and again hear, “Yeah, I get it” and I know they don’t get it. THEN, I’ll try a third set of cues and something will click and the person will exclaim, “OH!!!!!!” That’s when I know they got it and it’s the most satisfying thing in the world. You can’t fake the “OH!”


What is your favorite movement?

Ring muscle-ups. They go away fast but the feeling of floating up on those rings and the rhythm of the swing is just satisfying to me.

Why do you love being at CFA?

The community. I think this is a common answer for most CrossFitters so it sounds cliché but each gym has its own energy and camaraderie. The one at CFA is infectious and fits my personality. So many good people and good coaches.


If you were stuck on an island, and could only have one food forever, what would it be? 

Moe’s… does that count? Sunday Moe’s has been a tradition for me for almost 15 years now. If Moe’s doesn’t count then I’ll say Christina’s crockpot chicken. YUM!


If I’m not at CFA, you can probably find me…  

Recently? On an airplane…

Normally? Walking my dog or lying at home with Christina.


One interesting thing about yourself not related to Crossfit  

I’ll give three and let people guess which one of them is a lie (2 are true):

  1. I’m an avid gamer, not quite to the level of ESports but I compete in online competitions in games like StarCraft 2 & Fortnite

  2. I used to be a “professional” kickballer, playing on a team that consistently won local tournaments and even the National Kickball tournament back in the early 2010s

  3. I have an irrational fear of the blood pressure cuff and to this day will cry if I watch a doctor or nurse use it