Workout of the Day (WOD)
A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)
**Athletes must wear long socks or shin protection to climb ropes.
B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)
Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.
Upcoming Events
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm
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!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
Chippy Chipperooski
AMRAP 20
45 Kettlebell Sumo Deadlift High Pulls (70/53)
40 Calorie Row
35 Hand Release Push Ups
30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
25 Calorie Row
20 Hand Release Push Ups
[15 Straight Leg Raises after EACH movement]*
Post rounds and reps for the AMRAP. 1+116 Rx
*(Rx+ = 15 T2B)