Workout of the Day (WOD)
A. Push Press
3 x 5 @ 80%
B. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks
C. EMOM 10
Min 1: 15 Deficit Push Ups (3/2″)
Min 2: 30 Air Squats
Post load for push press, score fewest reps of strict pull ups and fewest reps for each movement in the EMOM.
Ex: 215#, 9 strict, 12, 25 Rx
Upcoming Events
Saturday, August 29th CFM Ruck: Meet at CFM Saturday morning at 6:25 AM before the sun comes up! We’ll do an out and back Ruck for about 6-7 miles from CFM to Piedmont Park and then along the Beltline. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.
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.
Click here to register and join Team CFM. We’ll help group everyone up in teams of 3!
Noble Clay Changemaker Challenge Registration!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David
And coming tomorrow…
For Time [15min cap]
21 Deadlift (185/135)
21 Pull-ups
100 Double Unders
15 Deadlift
15 Pull-ups
75 Double Unders
9 Deadlift
9 Pull-ups
50 Double Unders
Post the time for the WOD. Ex: 8:10 Rx