WED 09.15.21

Liza

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- 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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 9 Sets For Load:
Deadlift
3-2-2-2-1-1-1-1-1

B. For Quality Accumulate
25 Weighted GHD Sit Ups
25 Weighted Good Mornings
25 Weighted Knee Raises
25 Weighted Good Mornings

At Home
A. 4 Sets:
5/5 DB Single Leg Deadlifts

B. For Quality Accumulate
25 Feet Anchored Weighted Sit Ups
25 DB Good Mornings
25 Seated Weighted Knee Raises
25 DB Good Mornings

Aerobic Capacity (AC)
AC. 3 Rounds For Distance

0:00-0:30 Run Slow
0:30-1:30 Run Moderate
1:30-2:00 Run Fast
2:00-4:00 Run Moderate
4:00-4:30 Run Fast
4:30-6:00 Rest

Post total load and heaviest load for deadlift across the last 5 sets.
Ex: 2095#, 455#

Post distance for AC workout. Ex: 2850m

And coming tomorrow…

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

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