Workout of the Day (WOD)
A. E4MOM 16
Min 1: 3 Deadlift
Min 2: 30 sec Handstand Hold
Min 3: 5-8 Weighted Pull Ups
Min 4: Rest
B. 4 Rounds [12min cap]
15/12 Cal Row
300-ft Single Arm Farmer’s Walk (53/35)
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
Upcoming Events
Thursday, August 13th 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, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. 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.
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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
And coming tomorrow…
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)
B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets
Post time for the WOD. Ex: 12:10 Rx+