September 2018 Newsletter....


CFA Newsletter

September 2018

Gym News

Hopefully you have all noticed how clean all of our machines are looking recently. CFA has invested in a maintenance company to keep the rowers, bikes, and skis clean and in top operational condition! Just another way CFA keeps improving our member experience!

Question of the week. Have a burning question related to any aspect of training, nutrition or recovery? Submit it to and maybe coach Justin will answer it personally. :)

Every wondered about intermittent fasting? Check out this in depth article written by our very own Michael Kummer.

Recipe of the Month

Another slow cooker recipe this month!  This one is soooo tasty!  Pair with some zoodles or a side of veggies!  If you have a favorite recipe you’d like to share – email to include in future newsletters.

Stuffed Shells

  • 24 (1200g) Barilla jumbo pasta shells
  • 1 cup Publix 2% skim (low fat) Ricotta
  • 6 cups marinara sauce
  • 1 cup Sargento reduced fat 4 cheese Italian, shredded
  • 3 cups Publix 2% mozzarella cheese, shredded
  • 1 large egg
  • 5 cups chopped frozen spinach, thawed
  • 2 garlic cloves, minced
  • Salt & pepper to taste
  • Parsley, optional


Add a layer of marinara sauce to the bottom of the slow cooker (about 2 cups). Mix ricotta, 2 cups 2% mozzarella cheese, 1 egg, thawed spinach, garlic, seasonings, and parsley. Fill (uncooked) pasta shells with equal amount of mixture. Layer the bottom of the slow cooker with shells (about half.) Once the bottom is covered in stuff shells top with 2 more cups of sauce and sprinkle final cup of mozzarella cheese on top. Add the final layer of stuffed shells and top with remainder of sauce. Cook on low for 8 hours or high for 4 hours. Top with the Italian cheese blend and parsley, allow to cook covered for another 5-10 minutes until cheese is melted.

Macros (2 shells per serving, recipe makes 12 servings): 249 calories, 9g fat, 24g carbs, 19g protein

Monthly Mobility

Feeling sore after yesterday’s workout?  Have you ever considered Myofascial release?  By definition, it is treatment to release tension in the fascia due to muscular irritation.  We are constantly damaging our muscle fibers in the gym to get stronger!  Myofascial release techniques can increase recovery, decrease tension and alleviate soreness.  It can also increase mobility for better form during lifts.  Your body requires maintenance of all its joints for normal posture, frim n the gym / daily life, and to keep body tissues healthy.  The gym provides foam rollers that can be used on a number of locations – Calves, Quadriceps Spine, Piriformis to name a few!  Rolling can be done before and / or after a workout.  Come in early or stay a bit after class and ask a coach to walk you through a few rolling techniques or see your favorite sports chiropractor (like our own Dr. Pease) for help and information!  

“The burden of never trying is heavier than the barbell will ever be.”

Interested in Competing?

CFA is looking to participate in the following local competitions.  If you’re interested, grab some teammates and sign up! CFA will have teams at both competitions so join the fun!

Grinch Games #2 SQUAD Games

Saturday December 1, 2018 Saturday December 8, 2018

Knockout Crossfit Crossfit 11:24

Event Information

Coach Spotlight

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

Where are you from? What brought you to Alpharetta?

I am originally from New York.  I moved from New York to Georgia right after graduate school when I accepted a position as a Forensic Biologist with the Department of Defense.

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

I have a member of the CrossFit community since 2012.  Dan (my better half) and I were active in cardio kickboxing.  We were ready for a change and decided to give CrossFit a try.  Day 1 we were hooked!

Why did you want to become a coach?

I love helping people achieve their goals. CrossFit completely changed my life and I wanted to pay it forward by helping to change others lives.

What is your favorite thing about coaching?  

The "a ha" moment when someone gets their first pull-up or other movement. Sharing in that moment with them makes my day!

What is your favorite movement?


Why do you love being at CFA?

The camaraderie.  It is refreshing walking into a gym where men and women of all ages and athletic levels can work together and support each other.  

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

Frozen yogurt

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

Working as a nutrition coach.  I enjoy helping others develop a sustainable nutrition plan that fits their lifestyle.

One interesting thing about yourself not related to Crossfit  

My dream car is an Audi S4 with manual transmission.  One day!!!! ;)