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
Oct 13 to Oct 30: Early Voting Continues!
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Mark 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 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 11:40a: 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 (45/25) 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 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
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
Oct 13 to Oct 30: Early Voting Continues!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Mark 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
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
Oct 13 to Oct 30: Early Voting Continues!
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
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 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- Jeannette 11:40a: 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. 3 Rounds Each Station (1:30 work: 0:30 rest) Station 1: 100m KB Farmers Carry (53’s/35’s) Station 2: 22 DB Bench Press (50’s/35’s) (Rx+ 70’s/50’s) Station 3: 100m KB Front Rack Carry (53’s/35’s) Station 4: 22 DB Front Rack Lunges (50’s/35’s)
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
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
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
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…
Princess Bride 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 #isurvivedthefireswamp #asyouwish #brutesquad #preparetoWOD #partnerWOD
I survived the fire swamp
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…
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 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
A. 3 Sets 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
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 15 Thursday: Bring-A-Friend Day
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…
“U-haul” Partner WOD For Time: [26min cap] 150 Wallballs (20/14 to 10/9ft) 50/40 Cal Bike
In intervals 4-4-4-4-6 minutes At the start of each interval complete: 400m Run Relay 14-17-20-23-26 Deadlift (50% or less of 1RM) Then max reps of WB until 150 are complete and then into Bike Cal.
Rest 1 minute between intervals
All reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Note: The deadlift reps increase each round.
Score time to finish the last bike cal. Ex: 24:40 Rx. If time capped add 1 sec per rep remaining.
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…
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 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
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. 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
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. E2M 14 Position 1 Power Snatch + Position 2 Power Snatch 3 x 1+1 Power Snatch 2-2-2-2 -Add weight each set -Start at 55% and finish at 85-90%
B. AMRAP 12 3 Power Snatch (115/85) 60 Double Unders
(Rx+ 155/105)
Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.
Upcoming Events
Monday, Sept 7th Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.
Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games with a Free Popcorn Hour!
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 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Hailey 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey
And coming Saturday…
Partner WOD AMRAP 20 4 Rounds 10 Toes to Bar 10 Box Jump Overs (24/20) 10 Pull Ups 10 DB Farmers Lunges (50’s/35’s) 3 Rounds 12 Toes to Bar 12 Box Jump Overs (24/20) 12 Chest to Bar Pull Ups 12 DB Front Rack Lunges (50’s/35’s) 2 Rounds 15 Toes to Bar 15 Box Jump Overs (24/20) 15 Bar Muscle Ups 15 DB Overhead Lunges (50’s/35’s)
All rounds are team totals. One partner working at a time. Partition the rounds and reps any way.
Post the rounds and reps completed in the AMRAP. Ex: 9+2 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…
A. Turkish Get Ups 3-3-3-3 (3 reps each arm, add weight each set)
B. For Time [15min cap] 30 Sumo Deadlift High Pull (53/35) 40 Push Ups 30/24 Cal Echo Bike 30 Sumo Deadlift High Pull (53/35) 40 Push Ups 30/24 Cal Row
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
Saturday, August 29th CFM Ruck: Meet at CFM Saturday morning at 6:25 AM before the sun comes up! We’ll do an out and back Ruck for about 6-7 miles from CFM to Piedmont Park and then along the Beltline. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.
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.
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 [30min cap] 1 Round 30 Thrusters (95/65) 40 Bar Facing Burpees 50/40 Cal Echo Bike 2 Rounds 15 Thrusters 20 Bar Facing Burpees 25/20 Cal Echo Bike 3 Rounds 10 Thrusters 15 Bar Facing Burpees 20/16 Cal Echo Bike
1 partner working at a time. Partition the reps any way. All the reps are team totals.
Post the time for the WOD. Ex: 22:49 Rx
Saturday Schedule
6:25a: All Levels – SPECIAL RUCK- Michael 8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
And coming Sunday…
5 Rounds (50 sec work: 10 sec rest) Min 1: Walking Lunge (5ft = 1 rep) Min 2: Wall Walks Min 3: Cal Row Min 4: DB Snatch (50/35) (Rx+ 70/50)
Post fewest reps completed of each movement. Ex: 10, 4, 15, 12 Rx+
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
