Workout of the Day (WOD)
A. Snatch + Overhead Squat
5 x 1+1
-Increase the weight each set
-Start at 60%
-Finish at 75-85% 1RM snatch/OHS
-This should not be a max lift
-Complete 1 set every 2 minutes
B. “Nancy”
5 Rounds: [24min cap]
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.
Upcoming Events
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- Michael
And coming Saturday…
CFM Closed! We’ll be at the Changemaker Challenge!
8:00a at the Noble Clay Fitness City of Refuge
1300 Joseph E. Boone Blvd NW, Atlanta, GA 30314
Team of 3
10km Row
Changemaker Fitness Challenges:
3RM Deadlift
3RM Close Grip Bench Press
3RM Front Squat
Max Dead Hang Hold
For Time: [12 min cap] 1000m Run 1000m Ski
For Time: [10 min cap] 100 Wall Ball (20/14 lbs at 10/9 ft)
For Time: [8 min cap] 200m Run 200m SB Run (60/40 lbs)
For Time: [12 min cap] Rep Rounds 3-6-9-12-15
-Clean & Jerk (115/85 lbs)
-Burpees Over Bar
And coming Sunday…
A. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)
B. 2 Rounds For Reps and Time
Min 1: 10-20 Hand Release Push Ups
Min 2: 10-20 Medball Over Bar (20/14)
Min 3: 10-20 Hand Release Push Ups
Min 4: Rest
Min 5-10: For time:
800m Run with Medball (20/14)
Rest remainder of the time.
Post heaviest weight for mixed carry, total reps for the EMOM and time for each of the Medball runs.
Ex: 70, 95, 4:45, 4:39 Rx
Sunday Schedule
9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael