Workout of the Day (WOD)
A. Ring Complex
Every 4 minutes for 16 minutes:
8 Strict Ring Pull Ups (Rx+ = Chest to rings)
5 Muscle Up Transition (low or high rings)
5 Ring Dips
B. 4 Rounds [10min cap]
3 Squat Cleans (70% 1 RM)
15 Toes to Bar
Post time for the WOD and load for clean. Ex: 6:10 @ 215# Rx
Upcoming Events
Saturday, October 25th Changemaker Challenge Hyrox Simulation at Neighborhood Cooperative Ministries. 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 the gym will be closed Saturday morning for this event.
Join Team CFM and register here!
https://secure.qgiv.com/event/changemaker2025/team/1003023/
Saturday, November 8th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time. Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
Thursday, November 20th 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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 88% FS
B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)
Post load for back squat and heavy front squat Ex: 315, 305
