MON 09.13.21

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

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 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- 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- Mohammed
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. Back Squat (Floor)
Build to a heavy double from the floor in 7 minutes

B. For Time: [15min cap]
21 Back Squats (bodyweight)
7 Rope Climbs
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs

At Home
A. Tempo Bulgarian Split Squats

3 sets of 3/3 reps with 3 sec negative tempo

B. For Time: [15min cap]
21-15-9
DB Squats
42-30-18
DB Renegade Rows Alt Arms (R+L=2)

Post time for the WOD and weight used. Ex: 10:45 Rx 205#

And coming tomorrow…

A. 5 Rounds For Time: [12min cap]
50 Double Unders
18 Single-Arm Overhead Walking Lunges (50/35)

B. EMOM 8
Min 1: DB Windmills
Min 2: Rower Pike Ups
Min 3: DB Single-Arm Overhead Squat
Min 4: Candlestick to Straddle Stretch

Post load time for the WOD. Ex: 8:40 Rx

Leave a Reply