FRI 09.17.21 Changemaker Challenge Saturday!

Changemaker Challenge on Saturday morning! See details and sign up below.

CFM Upcoming Events

Saturday, September 18th Changemaker Challenge at 9:30 am at Phoenix II Park Track. Teams of 3 will compete 10 minutes for max distance row, bike, and run. 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 guests as a beginner friendly team WOD!
Be a Changemaker and donate here or sign up to participate in the workout:

Coach Damon

Saturday, September 18th CFM Happy Hour Social & Damon’s Farwell Shindig at 3 pm at the gym! Join us for some cold beverages and drinks and meet more of your fellow coaches and classmates. This is BYOB (bring your own beverages) and afterward we will informally be going out to dinner.

Thursday, September 23rd 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!

Come get upside and advance your handstand skills!

Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. Power Clean
Build to a heavy single in 10 minutes

B. AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar

At Home
A. DB Power Clean Pause Complex

3 sets of 2 DB Hang Power Clean + 1 DB Power Clean
Pause 2 secs in the check position each rep
Rest 2 minutes between sets

B. AMRAP 10:
5 DB Power Cleans (50’s/35’s)
15 V-Ups

Post load for power clean and rounds for the AMRAP.
Ex: 265#, 7+1 Rx

Changemaker Challenge on Saturday!

And coming Saturday…

Changemaker Challenge CFM Edition
Team of 3

Max Distance Row
Rest 2 min transition
Max Distance Bike
Rest 2 min transition
Max Distance Run (exchange baton)

1 team member working at a time. Athletes may rotate on the bike and rower as often as they like. On the run they must run a minimum of 200m to exchange the baton in the exchange zones on the track.

Post 3 distances completed. Ex: 2801m, 7945m, 2200m

Sign up for Changemaker Challenge is open and free for CFM Members!! Sign up online if you’ll be attending Saturday!
Sign Up Instructions for CFM Members

Click Join Team CrossFit Midtown
Select “CF Midtown ONLY” for ticket ($0)
Fill out all required information.
You will GET a FREE meal from Maepole.

Saturday Schedule

We will be at Phoenix II Park Track!
741 Connally St SE, Atlanta, GA 30315
9:00a: Track Opens
9:30a: Changemaker Challenge CFM Heat
11:45a: Team CFM in Heat 5
12:45p: Winners Announced
3:00p: Damon’s Farewell back at CrossFit Midtown

And coming Sunday…

Partner WOD

80/55 Calorie Row
60 Push-ups
40 Pull-ups
20 Wall Balls (20/14#) (10/9-ft.)

At Home
Partner WOD

80 Jumping Lunges
60 Push-ups
40 Single Arm DB Swings (50/35)
20 Single Arm Thrusters (50/35)

All reps are team totals. Partners alternate work and rest.

Post total rounds completed in the AMRAP.
Ex: 1+174 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

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