Partner WOD

Workout of the Day (WOD)

A. 10 Rounds [15min cap]
7 Power Clean (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)

B. EMOM 8
Min 1: L-Sit Hold
Min 2: Handstand Hold
Min 3: Pigeon R
Min 4: Pigeon L
Min 5: L-Sit Hold
Min 6: Handstand Hold
Min 7: Straddle Stretch
Min 8: Butterfly Stretch

Post time for the WOD. Ex: 8:10 Rx.

Upcoming Events

Thursday, November 20th 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, December 13th Save the date! CFM Holiday Party 6-9 pm!

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…

Partner WOD
For Time [27min cap]
3 Rounds
24 Thrusters (95/65)
24 Pull-Ups
3 Rounds
18 Thrusters (115/85)
18 Chest-to-bar Pull-Ups
3 Rounds
12 Thrusters (135/95)
12 Bar Muscle-Ups

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

Post time for the WOD. Ex: 22:41 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Strict Press
3 x 5
-Stay at the same weight for all 3 sets.
-Complete sets at 75-80% 1RM

B. Partner WOD [20min cap]
5 Rounds
40/32 Cal Row
30 Sumo Deadlift High Pull (70/53)

All reps are team totals. One partner working at a time. Partition the rounds and reps any way.

Post weight for press and time for the WOD. Ex: 135#, 16:13 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 11.14.25 Read More »

Workout of the Day (WOD)

A. E2M For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
@ 70-80% 1 RM Clean & Jerk

B. EMOM 16
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#

Upcoming Events

Saturday, November 8th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time. Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Hero WOD Chad
1,000 box step-ups (20″) completed as a team, partner, or individual for time
Wear a Ruck Pack (45/35 lb)

3 SCALING OPTIONS:
1. Slick/Scaled // No rucksack. You pick the height of the step-ups 10-20″.
2. Standard/Intermediate // 20#/14# vest or rucksack. You pick the height of the step-ups 10-20″.
3. Expert/Rx // 45#/35# rucksack. Use 20″ box for step-ups.

Saturday Schedule

10:00a: Team warm-up for Chad

And coming Sunday…

AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)

Post rounds for the AMRAP. Ex: 11+22 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 11.07.25 Hero WOD CHAD Saturday! Read More »

Workout of the Day (WOD)

AMRAP 20
3-6-9-12-15-18-21-…
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

Post rounds and reps. Ex: 6+38 Rx.

Upcoming Events

Today’s schedule

And coming Saturday…

Partner WOD
5 Rounds For Time: [40min cap]
400m Run Relay
25 Toes to Bar
1200/1000m Bike
25 KB Deadlift (70/53’s)

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

Post time for the WOD. Ex: 30:41 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

EMOM 30 (50 sec work: 10 sec rest)
Min 1: Single KB Farmer’s Carry Plate Step Over (70/53 to 2”) (R+L=1)
Min 2: Straight Leg Plate Sit Ups (45/35)
Min 3: KB Box Step Ups (35’s/26’s to 20”)
Min 4: Devil’s Press (35’s/25’s)
Min 5: Cal Bike

Post total reps from each movement. Ex: 75, 60, 84, 48, 50 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 10.31.25 Read More »

Changemaker Challenge Team photo from 2021

Workout of the Day (WOD)

Every 5 minutes for 4 rounds:
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds

Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) = 18 Rx.

Upcoming Events

Saturday, October 25th Changemaker Challenge Hyrox Simulation at Neighborhood Cooperative Ministries. 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.

Donate to Team CFM here!
https://secure.qgiv.com/event/changemaker2025/team/1003023/

Today’s schedule

And coming Saturday…

CFM Closed! We’ll be at the Changemaker Challenge! 8:00 am at the Neighborhood Cooperative Ministries.
Hyrox Simulation Race

CFM at Home WOD
Complete 5km Run For Time
OR
8 Rounds
25 Air Squats
25 Push-ups
25 Sit-ups

And coming Sunday…

A. EMOM 12
Min 1: Handstand Hold (20 sec)
Min 2: Handstand Walk
Min 3: Rest

B. Partner WOD
AMRAP 16
20 Toes-to-Bars
20 Box Jumps (24/20”
20 Russian Kettlebell Swings (70/53)
4 Wall Walks

All the reps are team totals. 1 partner working at a time. Partition the reps any way.

Post rounds and reps for the AMRAP. Ex: 4+16 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 10.24.25 Changemaker Challenge Saturday! Read More »

Workout of the Day (WOD)

A. EMOM 20
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: 1 set Hand Release Push Ups
Min 4: Rest

B. 5 Sets (1:30 work: 1:30 Rest)
12 Front Rack Lunges (95/65)
Max Reps Bar Over Burpees

Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD.
Ex: 335#, 82 Rx+, 75, 102 Rx.

Upcoming Events

Join Team CFM and register here!
https://secure.qgiv.com/event/changemaker2025/team/1003023/

Today’s schedule

And coming Saturday…

Partner WOD
4 Rounds [30min cap]
567m Run
15 Shoulder to Overhead (115/75)
20 Box Jumps (30/24″)
15 Hang Power Clean (115/75)

1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.

Post time for the WOD. Ex: 22:20 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:45a: Yoga- Michael

And coming Sunday…

A. EMOM 12
Min 1: 200m Run
Min 2: 5-7 Behind Neck Weighted Anchored Sit-ups (25/15)
Min 3: Rest

B. The Three Best Friends
3 Rounds [24min cap]
100m KB Farmers Carry (53’s/35’s)
22 DB Bench Press (50’s/35’s)
100m KB Front Rack Carry (53’s/35’s)
22 DB Front Rack Lunges (50’s/35’s)

Post time for the WOD. Ex: 15:20 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 10.17.25 Read More »

Workout of the Day (WOD)

On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

Upcoming Events

Thursday, October 16th 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!

Today’s schedule

And coming Saturday…

Partner WOD
“Fire Swamp”
AMRAP 20
100/80 Cal Row
50 DB Box Step Over (50/35)(24/20)
100 Toes to Bar

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

Post total reps completed. Ex: 320 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael

And coming Sunday…

A. Bench Press 3×5
3 sets of 5 reps at 75% 1RM

B. 5 Rounds:
In a 2 minute window complete…
15 KB Swings (53/35#) (Rx+ 70/53#)
15 Burpees
Max Calorie Bike (Rx+ Ski)
-Rest 2 minutes between rounds

Post load for bench and total calories from bike. Ex: 205#, 72 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 10.10.25 Read More »

Workout of the Day (WOD)

A. 3 Sets
AMRAP 4
8 Ground to Overhead (40% 1RM C&J or less)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings

Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx

Upcoming Events

Today’s schedule

And coming Saturday…

Partner WOD
“U-haul”
5 Rounds [25min cap]:
200 Meter Run (each) + 14 Deadlift (50% 1RM or less)
40 Wallballs (20/14 to 10/9ft) + 90 Double-Unders

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team totals. Both partners work at the same time on opposite movements of each couplet.

Post time for the team to complete all 5 rounds. Ex: 18:34 @ 215# Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups

B. Banded Hip/Shoulder Stretches
Banded Lat
Banded Pec
Banded Samson
Banded Pigeon

Post time to complete the WOD. Ex: 9:48 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 10.03.25 Read More »

Workout of the Day (WOD)

A. Power Snatch 5×2
In 10 minutes work up to a heavy 2 rep
Start at 60% 1RM
Build to 80-90%

B. EMOM 15
Min 1: 15/12 Cal Echo Bike
Min 2: 20 Wall Balls (20/14 at 10/9ft)
Min 3: 20 Push Ups
Min 4: 6 Power Snatch (65% part A)
Min 5: Rest

Post load for snatch and a total of fewest reps completed each minute.
Ex: 175#, 56 Rx at 115#

Upcoming Events

Today’s schedule

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
30 Toes to Bar
400m Run Relay (200m each)
21-18-15-12-9 Squat Clean*

*Rx Weight Squat Clean
Rd 1: 95/65
Rd 2: 115/85
Rd 3: 135/95
Rd 4: 155/105
Rd 5: 175/115

*Rx+ Weight
Rd 1: 135/95
Rd 2: 155/105
Rd 3: 185/125
Rd 4: 205/135
Rd 5: 225/145

Post the time to complete the WOD. Ex: 24:20 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set

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/50’s

Post load for deadlift and total DL and Cals from the EMOM. Ex: 335#, 65+61=126 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 09.26.25 Read More »

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

Today’s schedule

And coming Saturday…

Partner WOD
For Time: [10min cap]
50 Toes to bar
30 Clean & Jerk (165/115)
50 Toes to bar

Rest 5 minutes

For Time: [10min cap]
30 Clean & Jerk (115/85)
75 Toes to bar
30 Clean & Jerk (115/85)

All the reps are team totals. 1 partner working at a time. Partition the reps any way.

If you finish early in the first WOD, rest the remaining time until the cap. If time capped, add 1 sec for each rep not completed. Score the time for each WOD.
Ex: 7:09, 7:33 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

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
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 09.19.25 Read More »

Workout of the Day (WOD)

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

Thursday, September 18th 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!

Today’s schedule

And coming Saturday…

Partner WOD
5 Rounds [25min cap]
90 Double Unders
30 Alt Double Snatch (50/35) (Rx+ 70/50)
15 Burpee Box Jumps (30/24″)

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

Post times to complete. Ex: 21:30 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Cameron
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Cancelled. Come to Yoga Sunday!

And coming Sunday…

A. Kipping Pullups:
Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Kettlebell Swings (53/35)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx