A. Handstand Pushups EMOM 10 (30 sec work: 30 sec rest) Min 1: Handstand Pushups (Rx+ = Strict) Min 2: Elbow Plank Hold
B. 5 Rounds [10min cap] 30 Double Unders 8 Power Cleans (50% 1RM)
Post total push up reps and time for the WOD.. Ex: 32 Rx+, 6:49 @ 125#.
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. 15-12-9-6-3 [10min cap] Lateral Burpees Over the Bar Thrusters (35% or less of 1 RM)
B. EMOM 12 Min 1: Hollow Rocks Min 2: Strict Pull Ups (Rx+ = Strict C2B) MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM. Ex: 7:20 75#, 20,8 Rx
All the reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Both partners walk together the carry distance with 1 partner carrying both kettlebells. Switch as often as you like.
All athletes must wear long socks or shin protection on the rope climbs.
Post the time for the WOD. Ex: 24:31 Rx
Upcoming Events
Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”
Celebrating Dolly Parton Day on 9/25!
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 3:00p: Open Gym- Michael 4:00p: All Levels CrossFit- Michael 5:00p: All Levels CrossFit- Michael
And coming Saturday…
A. Power Snatch 5×1 (Rx) In 15 minutes work up to a heavy single or new 1RM! Start at 60% 1RM Build to 90% or +100%
OR
1 Power Snatch + 1 Overhead Squat (Intermediate)
OR
1 Squat Snatch (Advanced)
B. Partner WOD 2 Rounds For Reps Each station 2 minutes of work, 15 seconds of rest) Station 1: 30 Cal Echo Bike Station 2: 50 Wall Balls (20/14 at 10/9ft) Station 3: 50 Push-ups** Station 4: 20 Snatch (65% part A)
1 partner working at a time at each station. Switch as often as you like. **While 1 partner is doing push-ups the other partner is in an elbow plank. Either partner must be in an elbow plank the entire 2 minutes.
Post load for snatch and the total reps completed for the 2 rounds. Ex: 195#, 308 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Cancelled
And coming Sunday…
A. Single Arm Deadlift 4 sets of 3R/3L Increase weight each set as form allows
B. EMOM 12 Min 1: Double KB Deadlifts (53’s/35’s) Min 2: 50m DB Farmer Carry (50’s/35’s)* Min 3: Cal Row Min 4: 50m DB Farmer Carry (50’s/35’s)*
*Rx+ 70’s/53’s KBs and 70’s/50’s DBs
Post load for deadlift and total DL and Cals from the EMOM. Ex: 335#, 65+61=126 Rx.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Hailey 11:40a: Yoga- Michael
A. For Time [16min cap] 27-21-15-9 Calories Row Lateral Burpee Over The Rower
B. EMOM 12 (:30 on :30 off) Min 1: L-Sit (Rings or Parallettes) Min 2: Superman Hold Min 3: 30 Med Ball Russian Twists (20/14)
Score time for the WOD. Ex: 7:10 Rx.
Upcoming Events
Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”
Celebrating Dolly Parton Day on 9/25!
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- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
Dolly Parton Partner WOD For Time: [30min cap] “9 to 5”
9-10-11-12 Squat Clean
1-2-3-4 Rope Climbs 15ft
Each round 200m Kettlebell Farmer’s Carry (70’s/53’s)
All the reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Both partners walk together the carry distance with 1 partner carrying both kettlebells. Switch as often as you like.
All athletes must wear long socks or shin protection on the rope climbs.
B. 3 Rounds Not For Time 8/8 Alt Dumbbell Curls 10 Dumbbell Overhead Triceps Extension 8/8 Half Kneeling Landmine Press Cash Out: 2 min Elbow Plank Hold
Post load for push press. Ex: 250#
Upcoming Events
Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”
Celebrating Dolly Parton Day on 9/25!
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- Michael 8:00p: Open Gym- Michael
And coming tomorrow…
A. For Time [16min cap] 27-21-15-9 Calories Row Lateral Burpee Over The Rower
B. EMOM 12 (:30 on :30 off) Min 1: L-Sit (Rings or Parallettes) Min 2: Superman Hold Min 3: 30 Med Ball Russian Twists (20/14)
A. Pull Ups 1 set of max reps strict (Rx+ C2B) Rest 4 minutes 1 set of max reps kipping (not butterfly) (Rx+ C2B)
B. EMOM 20 Min 1: 200m Run Min 2: 30sec Chin Over Bar Hold Min 3: 20 Jump Lunges Min 4: 30 sec Handstand Hold
Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference. Ex: 9, 18 Rx+, 49 – 47 = 2 Rx
Upcoming Events
Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”
Celebrating Dolly Parton Day on 9/25!
Today’s schedule
6:00a: All Levels CrossFit- Mark 7:00a: All Levels CrossFit- Mark 8:00a: Open Gym- Mark 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- Hailey
And coming tomorrow…
A. Push Press 3-2-2-1-1-1
B. 3 Rounds Not For Time 8/8 Alt Dumbbell Curls 10 Dumbbell Overhead Triceps Extension 8/8 Half Kneeling Landmine Press Cash Out: 2 min Elbow Plank Hold
B. AMRAP 4 8 Burpees 15 Air Squats 30 Double Unders Rest 1 minute Repeat AMRAP 4 continuing where you left off.
Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.
Upcoming Events
Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”
Celebrating Dolly Parton Day on 9/25!
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- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Pull Ups 1 set of max reps strict (Rx+ C2B) Rest 4 minutes 1 set of max reps kipping (not butterfly) (Rx+ C2B)
B. EMOM 20 Min 1: 200m Run Min 2: 30sec Chin Over Bar Hold Min 3: 20 Jump Lunges Min 4: 30 sec Handstand Hold
Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference. Ex: 9, 18 Rx+, 49 – 47 = 2 Rx
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
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
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- 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: Weightlifting- Michael
And coming tomorrow…
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.
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.
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.
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- Mark 7:00a: All Levels CrossFit- Mark 8:00a: Open Gym- Mark 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- Patrick 7:00p: All Levels CrossFit- Patrick
