Workout of the Day (WOD)
20 Rounds [25min cap]
2 Power Clean (155/105) (Rx+ 185/125)
3 Box Jumps (24/20)
4 Chest-to-bar Pull-ups
Post time for the WOD. Ex: 17:12 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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12:00p: 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- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!
A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers
B. Partner WOD
AMRAP 20
50 Crossovers
20 Partner Med Ball Sit Ups (20/14)
15 Burpees Over Erg
20 Sit Ups
25/20 Cal Row
1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway.
Post rounds and reps for the WOD. Ex: 4+24 Rx