A. Standing Triple Jump Best of 3 attempts Both Feet
*measure from back of heels.


B. "Annie"

F: 120-90-60-30 Singles + 40-30-20-10 Sit-ups
P: 50-40-30-20-10 reps for time
S: Flight simulator Unbroken dubs 5-10-15...45-50-45...10-5 if they break - they repeat that number again

CFA December Newsletter

December 2018

gym news


It’s time for CFA’s annual Holiday Party hosted by the fabulous Matas!!!  Please bring a dish to share and a gift valued at no more than $20 for a White Elephant exchange!  We look forward to celebrating the Holidays with our CFA fit family!!!

When:  Saturday December 15 7:00pm
Where:  850 Highland Bend Cv, Alpharetta, GA  30022-6531

RSVP on FaceBook at

Holiday Hours
Christmas Eve Day
12:00-1:00PM Class 12 days of Holidays Workout
1:00-2:00PM Open Gym

Christmas Day

New Years Eve
4:30/5:30/6:30PM Classes Cancelled (all AM Classes on as normal)

New Years Day

Ice Age Meals

CFA is now carrying prepared frozen meals from Ice Age Meals for $11. These meals are made from delicious, wholesome ingredients are delicious! They freezer will be fully stocked at all times! If we don’t carry something on their menu email coach Justin and he can procure that meal on the next order!

Ice Age Meals

Recipe of the Month

Instead of a recipe this month, CFA wanted to share a great article written by our own Michael Kummer.  Michael has been blogging since 2012 and his posts cover everything from Technology to Health. The blog post Paleo vs. Keto Diet:  Which one is the best? is a great read!

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

Monthly Health Tips

Rather than focusing on mobility each month, this section has been converted to a monthly health tip section.  This will include mobility but gives CFA the opportunity to provide more tips on an overall healthy lifestyle.  

This month’s topic – Meditation.  Why is meditation so important? For starters, it helps us focus on breathing, which is critical in both lifting and moving through WODs.  Proper breathing will enhance performance as well as keep us calm during those WODS!! There are many mental benefits to meditation such as better sleep and reduced stress.  All of these factors are so important to training!

Keeping with the same strategy as the Recipe of the Month, CFA directs you this month to our coach Jeremy Gilbertson’s YouTube channel.  The video post On Meditation & Getting Started takes you through how Coach Gilby got started meditating and incorporating it into his daily routine.

Competition News

Congrats to our members (and some first time competitors) that participated in the second annual Grinch Games at Knockout Crossfit!  Team Snatch Me If You Can (Christina Soler, Vanessa Vernon, Kathy Kummer) and Team Sons of Grinches (Kellon Mohan and Daryl Sistrunk) represented CFA!!!

CFA also had a team competing at the Squad Games Saturday December 8 at CrossFit 11:24 in Marietta, GA. Coaches Justin, Sherrie, Dan, Christina and Mike Kummer killed it with a 10th Place finish.

Coach Spotlight

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

Where are you from? What brought you to Alpharetta? 

I am originally from Slovakia. I came to the US when I was 18 years old and spent most of my time in SoCal. 3 years ago I decided to move to ATL to be closer to my cousin and to change it up at work. 


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

Funny enough in 2009 I visited my cousin here in ATL and her husband was telling me about this Crossfit thing and he said I would love it. I was looking for something to supplement my volleyball training and gave Crossfit a shot.


Why did you want to become a coach? 

Becoming a coach made sense to me. I was already coaching girls volleyball and really enjoyed working with athletes so I got my cert shortly after I started Crossfit myself.


What is your favorite thing about coaching?  

Helping people realize their potential. To tap into that inner athlete and realize that if you try you can do anything.

I love watching that light bulb moment when an athlete understands the movement and makes adjustment and it all comes together.  


What is your favorite movement?

Deadlift is my wheelhouse but I secretly enjoy doing wall balls. 

Why do you love being at CFA?

I really enjoy the people of CFA. When I moved to GA I looked at several local gyms but CFA had a great vibe right from the get go. Everyone was super nice and made me feel welcome so I decided to join. I was lucky enough that a coaching spot was available.


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

Mexican food. Either burrito or fajitas. Ole!


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

traveling. I’m always plotting the next trip.


One interesting thing about yourself not related to Crossfit  

When I came to the US I was 18 and I spoke little English and I had only $50 in my pocket because that is all my family could afford to give me. No credit cards, no phone… nothing. I’m so grateful that I was lucky enough to meet some honest and amazing people and so proud how far I’ve come.