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Michael Aaron

Coach Mike

Workout of the Day (WOD)

A. EMOM 15
Min 1: Strict Handstand Push Ups
Min 2: Handstand Walk
Min 3: Rest

B. AMRAP 20
200m Run
3 Wall Walks
12 Box Jump Overs (24/20″)

Post total HSPU reps, total walking distance, and rounds for the AMRAP. 10m = 1 rep.
Ex: 36, 145 ft, 7+21 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 here to register and join Team CFM. You can row solo or as a Team of 3!
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. Deadlift
5-4-3-2-5
-increase weight to a heavy set of 5 to finish
-Ex: 50-60-70-80-83%

B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post load for deadlift and sum of fewest reps for min 1 and 2 in EMOM. Ex: 395#, 25 Rx

MON 08.24.26 Read More »

Hunter

Workout of the Day (WOD)

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 10
36 Double Unders
9 Wallballs (30/20 at 10/9ft)

Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 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 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- 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- Michael

And coming Saturday…

LGOP (Little Groups of Paratroopers)
Team of 4
For Time: [35min cap]
1,940m Row
250 Air Squats
48 Burpees
509m Team Run With Plate (45/35)
101 Push Presses (95/65)
11 Pull-Ups (each athlete)
82 Power Cleans (95/65)

All reps are team totals. 1 teammate working at a time except team run. All teammates run together and switch out plate carriers as often as you like. Partition the reps anyway.

Post time to complete WOD Ex: 31:40 Rx

Stimulus and Strategy:
Today, we have a fun partner/team workout to honor our nation’s paratroopers. Learn more about the 82nd Airborne Association. As soon as you start to slow down, switch out and let someone else go to work. Each piece of this workout has significance to the U.S. Army airborne forces:

1940 is the date of the birth of the U.S. Army airborne forces.
250 is for the 250-foot jump towers.
48 is the number of original parachute test platoon volunteers.
509 is for the 509th Parachute Infantry Battalion.
101 is symbolic of the 101st Airborne Division.
11 is symbolic of the 11th Airborne Division.
82 is symbolic of the 82nd Airborne Division.

Grab a few friends and get after it!

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

And coming Sunday…

A. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Sets (30 sec work:10 sec rest)
Station 1: 1-Arm DB Thrusters (35/25) (Rx+ 50/35)
Station 2: Alt Single Leg V-ups (Rx+ Alt Single Leg Toes to Bar)
Station 3: Rest

Score fewest reps completed for each movement. Ex: 10, 12 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Hailey
11:40a: Yoga- Michael

FRI 08.21.26 Read More »

Rebecca and Ryan R

Workout of the Day (WOD)

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
10 Burpee Pull Ups
15 Deadlift (225/155)

Post load for jerk and time for WOD. Ex: 210#, 10:20 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 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- Cancelled
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 10
36 Double Unders
9 Wallballs (30/20 at 10/9ft)

Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 Rx

THUR 08.20.26 Read More »

Coach Hailey

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.

Upcoming Events

Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!

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- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow… Bring-A-Friend Day!

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
10 Burpee Pull Ups
15 Deadlift (225/155)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

WED 08.19.26 Read More »

AJ

Workout of the Day (WOD)

“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/155)
Min 2: Rest
Min 3: DB Hang Squat Clean (50’s/35’s) (Rx+ 70’s/50’s)
Min 4: Rest
Min 5: Power Snatch (95/65) (Rx+ 135/95)
Min 6: Rest
Min 7: Overhead Squat (95/65) (Rx+ 135/95)
Min 8: Rest
Min 9: Box Jump Overs (24/20)
Min 10: Rest

Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx

Upcoming Events

Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!

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. You can row solo or as a Team 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- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

And coming tomorrow…

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.

TUES 08.18.26 Read More »

“The patient lifter brings the bar to the hip” @whiteboarddaily

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. 4 Rounds For Time [16min cap] OR Quality
Min 1: 25 Straight Leg Sit Ups
Min 2: 15 Dumbbell Bench Press (50’s/35’s) (Rx+ 70’s/50’s)
Min 3: 10 Strict Chin Ups
Min 4: Rest

Post load for clean and time for the WOD. Ex: 235#, 14:45 Rx.

Upcoming Events

Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!

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. You can row solo or as a Team of 3!
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- Patrick
7:00p: All Levels CrossFit- Patrick
8:00p: Open Gym- Michael

And coming tomorrow…

“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/155)
Min 2: Rest
Min 3: DB Hang Squat Clean (50’s/35’s) (Rx+ 70’s/50’s)
Min 4: Rest
Min 5: Power Snatch (95/65) (Rx+ 135/95)
Min 6: Rest
Min 7: Overhead Squat (95/65) (Rx+ 135/95)
Min 8: Rest
Min 9: Box Jump Overs (24/20)
Min 10: Rest

Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx

MON 08.17.26 Read More »

Coach Hailey

Workout of the Day (WOD)

4 Rounds For Time: [24min cap]
400m Run
15 Box Jumps (30/24″)
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 17:10 Rx

Upcoming Events

Saturday, August 15th Mutiny Partner WOD inspired by the new Jason Statham action movie!

Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!

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.

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Michael

And coming Saturday…

Jason Statham in MUTINY!

⚓ MUTINY “ALL HANDS ON DECK” Partner WOD
For Time: [35min cap]

🚢 PART 1 — BOARD THE SHIP

800m Run Partners Together
8 Rope Climbs**
8 Forward Rolls
30 Sandbag Squats (45/25)

🔥 PART 2 — THE MUTINY

2 Rounds
12 Heavy Sandbag Clean (150/100)
8 Forward Rolls
60-sec Dead Hang

☠️ PART 3 — ESCAPE THE SHIP

3 Rounds
4 Rope Climbs**
8 Forward Rolls
12 Burpees Over Sandbag

🏴‍☠️ PART 4 — FINAL BOSS

40 Heavy Sandbag Squats (150/100)
While Partner Dead Hang
Every time the hanging partner drops:
→ Both partners complete 5 synchronized lateral burpees over sandbag

WOD Motto “By Strength and Guile” if one goes down, both get back up. No one gets left behind. Get off the ship!

**All athletes must wear long socks or shin protection for the rope climbs.

All reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.

Post the time for the WOD. Ex: 31:10 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

Partner WOD
3 Rounds [60 sec work : 10 sec transition]
Min 1: 10/7 Calorie Bike Relay
Min 2: 20 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Row Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 20 DB Reverse Lunge Step (50/35)
Min 7: 10/7 Calorie Row Relay
Min 8: 24 Sit Ups

[27:50min Total Time]

1 partner working at a time. All reps are team totals.

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Hailey
11:40a: Yoga- Cancelled

FRI 08.14.26 Mutiny Partner WOD Saturday! Read More »

Hailey, Nolan, and Scott

Workout of the Day (WOD)

A. Front Box Squat:
5 sets of 2 with 3 sec pause.
Worksets at same weight (@ 60% of 1 rep max)
Rest 90 seconds between sets.

B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
30/24 Cal Row
30 Sumo Deadlift High Pull (53/35)

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

Upcoming Events

Thursday, August 13th 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, August 15th Mutiny Partner WOD inspired by the new Jason Statham action movie!

Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!

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.

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- David

And coming tomorrow…

4 Rounds For Time: [24min cap]
400m Run
15 Box Jumps (30/24″)
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 17:10 Rx

THUR 08.13.26 Bring-A-Friend Day! Read More »

Pepi

Workout of the Day (WOD)

A. Power Clean: 10 minutes every minute on the minute
1 Power Clean
80% of 1 rep max

B. 4 Rounds
In 2 minutes complete…
20/16 Cal Echo Bike
5 Power Clean (70% or less Part A.)
Then in the remaining time…
AMRAP Toes to Bar
Rest 4 minutes between rounds

Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 125# Rx.

Upcoming Events

Thursday, August 13th 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, August 15th Mutiny Partner WOD inspired by the new Jason Statham action movie!

Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!

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.

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow… Bring-A-Friend Day!

A. Front Box Squat:
5 sets of 2 with 3 sec pause.
Worksets at same weight (@ 60% of 1 rep max)
Rest 90 seconds between sets.

B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
30/24 Cal Row
30 Sumo Deadlift High Pull (53/35)

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

WED 08.12.26 Read More »

Carly

Workout of the Day (WOD)

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets

Post time for the WOD. Ex: 12:10 Rx+

Upcoming Events

Thursday, August 13th 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.

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- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow…

A. Power Clean: 10 minutes every minute on the minute
1 Power Clean
80% of 1 rep max

B. 4 Rounds
In 2 minutes complete…
20/16 Cal Echo Bike
5 Power Clean (70% or less Part A.)
Then in the remaining time…
AMRAP Toes to Bar
Rest 4 minutes between rounds

Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 125# Rx.

TUES 08.11.26 Read More »

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