Workout of the Day (WOD)
A. Snatch Complex E3M [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
Start at 50% 1RM snatch and build to 75-80%
Complete the complex unbroken
B. 4 Rounds [10min cap]
5 Hang Power Snatches (120/85)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
Upcoming Events
Thursday, July 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!
Saturday, July 18th Odyssey Partner WOD & Movie Premiere
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Saturday…
Partner WOD
For Time: [30min cap]
30/24 Cal Row
30 Synchro Burpees Over Bar
30 Clean & Jerk (135/95)*
60/48 Cal Row
60 Burpee Box Jump Overs (24/20)
60 Wallballs (20/14 @ 10/9ft)
90/72 Cal Row
*(Rx+ 165/110)
All the reps are team totals. 1 partner working at a time except both partners working on Synchro Burpees at the same time. For Synchro both athletes must be on the ground with chests and thighs down to start each repetition for synchronization. Partition the reps any way except 1 partner must complete a minimum of 3 burpee box jump overs before switching.
Post time for the WOD. Ex: 23:22 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 Press
1-1-1-1-1
B. AMRAP 5
20 Box Jumps (24/20)
20 Push Ups
-2 min rest-
AMRAP 5
15 KB Sumo Deadlift High Pull (70/53)
15 Toes to Bar
-2 min rest-
AMRAP 5
10 Power Clean (135/95)
10 Burpees
Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael