August 2018....


August 2018

gym news

Back to School

August is back to school!!!  Adjusting from summer schedules to school schedules can be difficult!  Life gets busy so don’t forget to try to squeeze in some sort of physical activity, even if you can’t make it into your normal class!  There are so many benefits of physical activity to not only your body, but also your brain! CFA has a robust schedule so find the time to add some YOU time into your day.

We had a GREAT time paddle boarding with Lanier SUP!  Thank you to everyone that came out!  The sun was out, the water was warm and the company was STRONG!  Hope there’s an even bigger turnout next time around! Keep your eyes peeled for upcoming CFA community events.

Keep CFA Clean

You may have noticed how much cleaner the floors have been at CFA as of late. That is thanks to our new Bulldog Push Scrubber. While the machine does work magic on the floor we need your help in keeping our gym clean. If you make a sweat puddle, get chalk prints on the floor or make any other type of mess please take the time to address it. It really helps Coaches focus when they don’t have to clean up little messes after each class. Enjoy the clean and sanitized floors! You know Coach Justin and his ADD surely does.

recipe of the month

Meal prep can be painful.  Macros can be hard to hit.  Let’s share favorite recipes!!!  Here’s a slow cooker or insta-pot recipe that is tasty and easy!  Who doesn’t love slow cookers?!

  • 1lb lean ground beef
  • 1 small onion, yellow
  • 2-15 oz cans stewed tomatoes
  • 1-8 oz black beans, drained
  • 1-8 oz red kidney beans, drained
  • 1- 10oz can corn, drained


Saute onions then brown beef in the same pan. Don’t drain and add to slow cooker. Add all other ingredients and cook on low for 6 to 8 hours, significantly less in the magical insta-pot. Garnish with Greek yogurt and cilantro.

Macros (per serving of 7, about 2 cups): 260 calories, 5g fat, 34g carbs, 22g protein


With our Programming focused around complex movements such as Clean and Jerks and Snatches, mobility is just as important to success as strength!  Dump Trucks are a great stretch for those hamstrings, calves, adductors and ankles.  To do a Dump Truck stretch, squat as deep as you can with your chest up and eyes forward.  Keep your core tight, upright and hold on to your toes.  As you stand, extend your hips back and continue to hold your toes for a count of 3.  Repeat this 9-10 times and concentrate on the depth of your squat to really hit those hips and hamstrings. If you can not keep your feet flat on the ground elevate your heels or widen your feet. Let’s get flexy!  

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”  -Greg Glassman

Coach Spotlight

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

Add photo of Gilby

What brought you to Crossfit Alpharetta?

My friend Max Kallos. He brought me in for a few sessions when we were located next to Smokejack. I still can’t view that side street in any context besides the “400”. 

How long have you been a CrossFitter?

I’m guessing about 9 years. Things start to get fuzzy at 42.

Why did you want to become a coach?

I love learning and I love teaching. 

What is your favorite thing about coaching?

Taking someone from “I can’t do that” to “hell yes I can”

What is your favorite movement?

I love anything grindy. Give me three or four movements and tell me I have to live there for 20 minutes. 

Why do you love being at CFA?

Hugs from Justin. 

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



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

Hanging with Traci and my four kids, writing for 52Musings, growing my company, Tunewelders or chasing down one of my crazy ideas. 

One interesting thing about yourself not related to Crossfit

I produce and host a podcast called Music Is ..