Workout of the Day (WOD)
Every 5 minutes for 4 rounds:
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds
Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) = 18 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.
Donate to Team CFM 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
CFM Closed! We’ll be at the Changemaker Challenge! 8:00 am at the Neighborhood Cooperative Ministries.
Hyrox Simulation Race
CFM at Home WOD
Complete 5km Run For Time
OR
8 Rounds
25 Air Squats
25 Push-ups
25 Sit-ups
And coming Sunday…
A. EMOM 15
Min 1: Handstand Hold (20 sec)
Min 2: Handstand Walk
Min 3: Rest
B. 4 Rounds [15min cap]
15 Russian Kettlebell Swings (70/53)
12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps)
12 Toes to Bar
12 DB Bowtie Squats (50/35)
Post time for the WOD. Ex: 9:10 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
