As you start putting a plan in place for accomplishing your fitness goals in 2018 we thought a reminder of our 4 part prescription would be helpful.Trainingnutrition, and recovery make a virtuous circle comprising the three essential elements of fitness. You can’t achieve your body’s maximum potential in athletic performance or be at peak levels of health unless you pay attention and work hard at all three elements.


1) Workout at least 3 times per week
Two or three days on and one day of rest is a good and pretty aggressive rhythm.

2) Reserve classes and be prepared
Reserve Classes in Wodify

  • Typically the week’s workouts are posted to Wodify on Sunday. Set a reminder to look at your schedule and reserve the classes you want.

  Before Workouts

  • Be ready to train. Be rested, hydrated and fueled for your workout. You should have eaten a carb heavy meal or snack at least 2 hours prior to training.
  • Be prepared. Pack your gym bag  Look at the WOD and dress accordingly. For example, long socks for rope climbing or maybe Olympic lifting shoes for an Oly day if you have them.

  After Workouts

  • Before leaving the gym log your workout results on Wodify.
  • Take 10-15 minutes to stretch after each workout will pay off big in the recovery department.
  • Drink a recovery protein shake then eat a balanced meal as soon as you get home.

3) Journalize

Record & tracking your training, nutrition and sleep in Wodify.


Eat quality foods that promote an optimal well-being in amounts that fuel an active lifestyle.

That means eating: Meats, seafood, vegetables, fruit, nuts, seeds & healthy fats.

And cutting out: Grains, dairy, sugar, processed foods, vegetable oils.


1) Meal Plans / Meal Prep
Planning your meals and preparing as much as you can in advance is critical. Buying premade meals is another option we highly recommend. We work with Fresh-n-Fit as well True Fare (Formerly Pre-Made Paleo)

2) Completely eliminate one of the below
Sugar, Grain, Alcohol, or Dairy

3) Meal Frequency and Timing
Eat a balanced meal every 2-4 hours and in amounts that fuel an active lifestyle. Not eating enough or as often as you should is the most common mistake we’ve seen over the years.

4) Journalize
Keeping a journal is another simple and super effective way to make some serious change. Not only are you more dialed into what you eating, journalizing also allows us to help you monitor and make adjustments.


  1. Sleep at least 8 hours per night. (Record in Wodify)
  2. Take 1-3 rest days per week.
  3. Mobilize in class and work at home daily. Check out ROMWOD for video guided stretching.

Own your issues and do corrective/preventative work. Spend 4-10 minutes daily outside the gym mobilizing.


1) Connect with people in class
This journey is better together. Be actively engaged. Come early or stay after class to meet and chat with other members.

2) Connect on Social
Join the CFNA Members Facebook Group. See announcements and upcoming events, ask questions, post recipes and engage with other members.

Friend Up Our Team. We want to get to know you and hopefully, you feel the same so let’s make this thing official!

3) Connect outside of class
Participate in gym socials, come to parties, or sign-up for competitions with other members. We have the stats to prove that folks who attend social or competitive competitions get better results and stay longer.

4) Communicate
Talk to us. We can’t know unless you tell us. We aim to provide the best service possible. We can’t fix something if we don’t know it’s broken.

5) Spread the word!
This is your gym now Tell your friends, family, and co-workers about CFNA! We want more people like YOU here at CFNA! Here are the top 4 things you can do to spread the good word about CrossFit North Atlanta:

  1. Write a Google review
  2. Write a Yelp review
  3. Share your story
  4. Invite your friends

Remember, we’re here to support you along your journey to a better you. Please let us know if there is anything we can do to help make the process more awesome.

Onward and upward,
Team CrossFit North Atlanta