Workout of the Day (WOD)
Partner WOD
AMRAP 20
Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups
Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48
1 partner working at a time except both partners run 200m together. All reps are team totals and teams may partition the reps any way.
Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx
Upcoming Events
Thursday, July 16th 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!
Saturday, July 18th Odyssey Partner WOD & Movie Premiere
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
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- Isabelle
6:00p: All Levels CrossFit- Isabelle
7:00p: Weightlifting- Michael
And coming tomorrow…
5 Rounds [15min cap]
3 Rope Climbs*
6 Deadlift (135/95)
9 Power Clean (135/95)
*Athletes must wear long socks or shin protection to climb ropes.
Post time for the WOD Ex: 10:35 Rx