Workout of the Day (WOD)
A. Strict Press
3-3-3-3
increasing weight
B. Deadlift
In 15 minutes work up to a 3RM (85-92% 1RM)
Then Superset
3 x 10 DB Curls
3 x 10 DB Overhead Triceps Extension
3 x 10 DB Scapular Raises (1 sec pause)
2 x 3 Deadlift @ 90% of 3RM
Post load for press and deadlift. Ex: 160#, 400# Rx.
Upcoming Events
Thursday, September 17th 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.
Click below to register and join Team CFM. We’ll help group everyone up in teams of 3! This also an option to participate in the Fitness Snack single workout challenges for prizes too!
Noble Clay Changemaker Challenge Registration!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts
B. E5M x 4 Rounds
10/10 KB Hang Snatch (53/35)
20 Wallball (20/14) to 10/9ft
20/15 Cal Row
Post max speed step and slowest interval. Ex: 95, 2:25 Rx.