Coach Damon getting scores and we can imagine him giving some sage post WOD words to the then new CrossFit athlete now turned CFM Coach Hailey!

Pwint

Covid Precauions Update

All athletes at CFM will be required to be vaccinated for Covid (at least 1st dose) starting Monday 8/16 or have recent negative Covid test with 3 days. Members can bring their vaccination card to the gym, present a photocopy, or email for verification of vaccine status or their negative Covid test. We want to thank all of our members for taking this step for the safety of our community.

CFM Upcoming Events

Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Come get upside and advance your handstand skills!

Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here
https://bit.ly/CFMHandstandWorkshop2021

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. In 12 minutes work up to a heavy snatch complex
1 Snatch Pull + 1 Hang Power Snatch

B. 3 Rounds For Time: [12min cap]
15/11 Cal Row (Rx+ 30/20 Cal Airdyne)
12 Power Snatches (75/55) (Rx+ 95/65)*
9 Burpees

*No dropping barbells for all athletes.

At Home
A. In 12 minutes work up to a heavy snatch complex
1 Double DB Snatch Pull + 2 Double DB Hang Power Snatch

B. 3 Rounds For Time:
200m Run
18 Alternating DB Power Snatches (50/35)
9 DB Facing Burpees

Post load for complex and time for the WOD. Ex: 165#, 7:38 Rx.

And coming tomorrow…

A. EMOM 12:
Minute 1: 5 Box Step-offs
Minute 2: 5 Box Jumps For Height
Minute 3: 5 Box Jumps From Seated

B. 3 Rounds For Time: [17min cap]
25 DB Push Jerks (50’s/35’s)
50 Double Unders
25 Weighted Step-ups (24/20”) (50’s/35’s)
50 Double Unders

At Home
A. EMOM 12:
Minute 1: 5 Drop Squats
Minute 2: 5 Broad Jump for Distance
Minute 3: 5 Kneel Jump

B. 3 Rounds For Time: [17min cap]
25 DB Push Jerks (50’s/35’s)
50 Double Unders
25 Weighted Lunge Steps (50’s/35’s)
50 Double Unders

Post load time for the WOD. Ex: 11:40 Rx

Changemaker Challenge on Saturday!

CFM Upcoming Events

Saturday, September 18th Changemaker Challenge at 9:30 am at Phoenix II Park Track. Teams of 3 will compete 10 minutes for max distance row, bike, and run. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and guests as a beginner friendly team WOD!
Be a Changemaker and donate here or sign up to participate in the workout: https://www.classy.org/team/377257

Saturday, September 18th CFM Happy Hour Social & Damon’s Farwell Shindig at 3 pm at the gym! Join us for some cold beverages and drinks and meet more of your fellow coaches and classmates. This is BYOB (bring your own beverages) and afterward we will informally be going out to dinner.

Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35)

B. 3 Sets:
15/15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

At Home
A. AMRAP 20:
100m DB Farmer Carry (50/35)
15 Chair Dips
10 DB Turkish Get-ups (50/35)

B. 3 Sets:
15/15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

Post rounds and reps for the AMRAP. Ex: 4+20 Rx

And coming tomorrow…

A. Power Clean
Build to a heavy single in 10 minutes

B. AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar

At Home
A. DB Power Clean Pause Complex
3 sets of 2 DB Hang Power Clean + 1 DB Power Clean
Pause 2 secs in the check position each rep
Rest 2 minutes between sets

B. AMRAP 10:
5 DB Power Cleans (50’s/35’s)
15 V-Ups

Post load for power clean and rounds for the AMRAP.
Ex: 265#, 7+1 Rx