Workout of the Day (WOD)
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
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- Sofia
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
And coming Saturday…
Partner WOD
Odyssey
TBA
Saturday Schedule
8:00a: Open Gym- Michael
9:00a: Special All Levels CrossFit- Odyssey Partner WOD!
11:10a: Odyssey IMAX Movie Premiere at Regal Atlantic Station
And coming Sunday…
A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53’s/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=1)
-2 min rest-
Kettlebell Deadlifts (53’s/35’s)
-2 min rest-
V-Ups
[22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 9, 12, 9 Rx.
Sunday Schedule
9a: Weightlifting- Michael
10:30a STAMINA Back Lab- Dr. Jones
11:30a: All Levels CrossFit- Michael
12:30-1:00p: Yoga- Michael