AMRAP 20 4-8-12-16-20-24-28-32-… Burpee Pull-ups 1-Arm DB Hang C&J (50/35) 20 1-Arm Farmer’s Carry Lunge Steps (50/35) each round
Post the rounds and reps completed. Ex: 6+15 Rx
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- Hailey 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey
And coming Saturday…
Partner WOD 5 Rounds [30min cap] 600/500m Row 30 Toes to bar 6 Squat Cleans (185/125) (Rx+ = 225/155)
1 partner working at a time. Partners may partition the reps any way.
Post time to complete the WOD. Ex: 23:40 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 For Quality 5 Strict Press (65% 1RM) 40ft Handstand Walk
B. AMRAP 6 6 Pull Ups 8 Goblet Squats (53/35) 10 Sit Ups
Post rounds and reps for AMRAP. Ex: 6+6 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Strict Press 3RM In 12 minutes work up to a 3 rep max. -Appropriate warmup sets would be 5-4-3-2 then 3 rep attempt -At 50%, 60%, 70%, 80%, then 3 rep at 90-95% of 1RM
Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.
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- Kevin 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin
And coming Saturday…
Teams of 3 For Time [25min cap] 60 Deadlift (155/105) 90/60 Cal Row 45 Power Clean (155/105) 90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups) 30 Clean & Jerk (155/105) 90 Bar Facing Burpees
All reps are team totals. 1 Partner working at a time. Partners may partition the reps any way
Score time to complete WOD. Ex: 18:23 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. 4 Rounds [16min cap] 20/15 Cal Row 10 Hang Power Cleans (135/95) 20 Wall Balls (20/14)
B. Super Shoulder Serum: EMOM 15 Min 1: Scapular Raises Min 2: CS Banded WY Negative Min 3: Shoulder Ext Rotation R/L Min 4: Pec Shoulder Stretch (30 sec R/L) Min 5: Rest
Post time for the WOD. Ex: 10:10 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
Fight Club 3 Rounds for Total Reps 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Cal Echo Bike 1:00 Rest
With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
Post total reps completed. Ex: 264 Rx
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
3 Rounds For Time [30min cap] 40 DB Box Step Overs (50’s/35’s at 24/20) 10 Sandbag Clean (150/100) 40 Burpees 10 Rope Climbs* *All athletes must wear long socks or shin guards to protect shins when climbing
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way except a minimum of 4 burpees must be completed before switching partners.
Post time for the WOD. Ex: 23:10 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. Sprint Intervals 5 Sets, Each For Time: 150/125m Row, Ski or Echo Bike 12/9 Cal Rest 1:00 between efforts
Post fastest and slowest split times. Ex: :24, :28
B. 7 Rounds [14min cap] 9 Goblet Squats (53/35) (Rx+= 70/53) 7 Kettlebell Swings (53/35) (Rx+= 70/53) 5 Ring Dips
Post time for the WOD. Ex: 8:20 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Strict Pull ups 1 set max reps Rest 3 minutes 1 set max reps
B. For Time [12min cap] 60 Deadlift (115/85) 45 Overhead Squat (115/85) 30 Shoulder to Overhead (115/85)
Intermediate = 95/65 Scaled = 75/55 Foundation = 35/25
Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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
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…
A. Power Clean In 15 minutes work to a heavy single
B. Partner WOD AMRAP 21 30/24 Calorie Row 20 Burpees Over the Rower 10 Power Cleans (155/105#)
All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way
Post load for power clean and rounds for AMRAP. Ex: 265#, 5+38 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. Bench In 15 minutes work up to a 2 rep max.
B. “Sunday Funday” 3 Rounds (Not For Time): 10 Bench Press (65% or Less of Part A) 20 AbMat Sit-Ups 10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1) 20 Bench Reverse Hypers
Post load for bench 2 rep and weight for WOD. Ex: 245#, 155#
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
All the reps are team totals. 1 partner working at a time. Both partners must walk together on the farmer’s carry with 1 partner carrying both kettlebells. Partition the reps and distance any way.
Post load for pull-ups and time for the WOD. If time capped add a sec for each rep. 10m = 1 rep. Ex: 53#, 18:38 Rx+
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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!
11:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael
And coming Saturday…
A. Partner WOD For Time: [15min cap] 120/90 Cal Row 80 Bar Facing Burpees 40 Clean & Jerk (155/105)
B. Clean & Jerk Complex Every 3 minutes for 5 sets: Power Clean + Hang Squat Clean + Jerk
All reps team total. 1 partner working at a time. partition the reps any way. If you finish before the time cap, rest until the 15 minute mark. Part B. will begin 2 minutes after the time cap.
Post time for the WOD and load for C&J complex. Ex: 11:45, 255# 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. Bench 3-3-3-3
B. 3 Rounds [18min cap] 10 Bench Press (70% 1RM) 300m Run 15 Weighted Straight Leg Sit ups (45/25) 300m Run
Post time for the WOD and bench weight. Example: 14:20 Rx @185#
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. EMOM 15 Min 1: 10 Overhead Squat (120/85) (Rx+ 135/95) Min 2: 15/12 Cal Row Min 3: Rest
B. EMOM 15 Min 1: Scapular Raises Min 2: Shoulder Ext Rotation Min 3: Banded WY Negative Min 4: Pec Shoulder Stretch Min 5: Rest
Score the fewest squats and cals completed in the EMOM. Ex: 10, 15 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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
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 [20min cap] 3 Rounds 18 Deadlifts (225/155) 18 Handstand Push Ups -1min rest- 4 Rounds 15 Power Clean (135/95) 15 Toes to Bar -1min rest- 5 Rounds 12 Dumbbell Snatches (50/35) 12 Bar Facing Burpees
All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.
Post time for the WOD. Example: 16:48 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…
3 Sets (2 minutes work: 1 minute rest) Station 1: 30/24 Cal Row Station 2: 90 Double Unders Station 3: 15 Burpee Box Jump Overs (24/20) Station 4: 15 Chest to Bar Pull Ups*
*Rx+=10 Bar Muscle Ups
Score the fewest reps completed for each movement. Ex: 30, 90, 15, 10 Rx+
Sunday Schedule
9a: Weightlifting- Michael 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
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
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.
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- 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
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
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.
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!
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…
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
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.
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.
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!
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! 8:00 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
