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
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.
For Time: [32min cap] 2001m run or row 11 shoulder presses (115/85) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11 front squats 11 squat cleans 11 push jerks 11 back squats 11 deadlifts 2001m run or row -If athletes begin the WOD with a row, they finish with a run and vice versa.
Post time for the WOD. Ex: 26:40 Rx.
Upcoming Events
Friday, September 11th CFM Ruck at Piedmont Park Active Oval. Meet at the park at 6:55 PM right around sunset! We’ll do an out and back Ruck for about 6-8 miles from Piedmont Park through the park, part of the beltline, and Atlanta. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.
Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games!
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 3:30p: Open Gym- Michael 4:30p: All Levels CrossFit- Michael 5:30p: All Levels CrossFit- Michael 6:55p: CFM 9/11 Memorial Ruck starting at Piedmont Park Active Oval
A. Scap Jacked 2 Rounds For Quality 10 Power Slide 10 Knuckle Push Up Hand Release 10 Snow Angels 10 Upper Wing Raise 10 Lower Wing Raise 10 ATYT-Raise
B. AMRAP 14 14 Pistols 14 Toes to Bar
Post rounds and reps for the AMRAP. Ex: 8+20 Rx
Upcoming Events
Friday, September 11th CFM Ruck at Piedmont Park Active Oval. Meet at the park at 6:55 PM right around sunset! We’ll do an out and back Ruck for about 6-8 miles from Piedmont Park through the park, part of the beltline, and Atlanta. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.
Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games!
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- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
For Time: [32min cap] 2001m run or row 11 shoulder presses (115/85) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11 front squats 11 squat cleans 11 push jerks 11 back squats 11 deadlifts 2001m run or row -If athletes begin the WOD with a row, they finish with a run and vice versa.
A. Deadlift Singles 3×3 3 sets of 3 singles (1 rep every 20 seconds) Rest 3 minutes between sets
B. For Time [3min cap] 15 Bar Facing Burpees 75 Double Unders 15 Bar Facing Burpees Rest 3 minutes and repeat for 3 total sets
Post load for deadlift and time for each set. If time capped, add 1 sec for each rep remaining. Ex: 405#, 2:27, 2:34, 2:31 Rx
Upcoming Events
Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games!
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- 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- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
And coming tomorrow…
A. Scap Jacked 2 Rounds For Quality 10 Power Slide 10 Knuckle Push Up Hand Release 10 Snow Angels 10 Upper Wing Raise 10 Lower Wing Raise 10 ATYT-Raise
The patient lifter brings the bar to the hip for cleans in the WOD!
Workout of the Day (WOD)
A. Championship Complex Complete 1 set every 5 minutes for 5 sets 5 Deadlift 4 Hang Power Clean 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Within 1 minute complete the complex. It does not have to be unbroken. Start at 50% 1RM C&J and work up to 75-85% to finish Rest 4 minutes between sets
B. For Time [6min cap] 30/24 Cal Bike 15 Clean & Jerks (135/95)
Post load for the complex and time for the WOD. Ex: 240#, 2:49 Rx
Upcoming Events
Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games!
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
And coming tomorrow…
A. Deadlift Singles 3×3 3 sets of 3 singles (1 rep every 20 seconds) Rest 3 minutes between sets
B. For Time [3min cap] 15 Bar Facing Burpees 75 Double Unders 15 Bar Facing Burpees Rest 3 minutes and repeat for 3 total sets
Post load for deadlift and time for each set. If time capped, add 1 sec for each rep remaining. Ex: 405#, 2:27, 2:34, 2:31 Rx
