Workout of the Day (WOD)
Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer Pull Ups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round).
Ex: 9+8 Rx.
Upcoming Events
Friday, July 3rd: Captain America Partner WOD at CFM! Workout is planned for Friday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Friday morning for this superhero themed WOD! Tape hands or use gloves for boxing. Wear red, white, and blue!
Saturday, July 4th CFM closed for the 4th of July. We resume regular schedule Sunday. Run 10k in the Peachtree Road Race or see SugarWOD for at home or outdoor workout option!
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, 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… 4th of July!
CFM Closed for 4th of July
Run 10km in the Peachtree Road Race
OR
At Home
AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups
Post the distance completed. Ex: 2450m Rx
And coming Sunday…
A. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row
B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
100m 2-DB Farmer Carry (50’s/35’s) Every 4 min including 0
*Begin the WOD with the Farmers Carry with a DB in each hand. Every 4 min, athletes will stop where they are to grab the DBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael