FRI 08.27.21

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CFM Upcoming Events

31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

Aerobic Capacity Workout SeriesAerobic Capacity workout is Sunday 8/29 at 8:30 am at Phoenix Track. Sessions will continue each Sunday into October to help build your cardio vascular endurance and running stamina! Cost is $45 for the course or $12 for single sessions. Sign up here: https://bit.ly/AerobicCapacityRegistration2021

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!

Today’s schedule

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

Workout of the Day (WOD)

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 14
18 Wallballs (20/14 at 10/9ft)
54 Double Unders
6 Deadlift (245/155)

At Home
A. Tempo DB Front Squat 3333

5 sets of 4 reps

B. AMRAP 14
7/7 1-Arm DB Thruster (50/35) or 12 Lateral Lunges
54 Double Unders
6/6 Single Leg DB Deadlift (50’s/35’s) or 14 Sprawls

Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx

And coming Saturday…

Cat’s Cradle
Partner WOD
AMRAP 20

400m Relay Run (200m each)
20/16 Cal Row
15 Hang Power Cleans (135/95) (Rx+ 165/115)
5 Devil’s Press (35/25’s) (Rx+ 50/35’s)

At Home
Partner WOD
AMRAP 20

400m Relay Run (200m each)
200m Relay Run (100m each)
15 DB Hang Power Cleans (35/25’s) (Rx+ 50/35’s) or Sprawls
5 Devil’s Press (35/25’s) (Rx+ 50/35’s) or Inverted Burpees

Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 Rx+.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35)
10 Toes to Bar

At Home
A. Single Leg Dumbbell Deadlift or Tempo Airplanes 2521

3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35) or 5 Push Ups + 10 Air Squats
14 Alt Single Leg V-Ups

Post time for the WOD. Ex: 12:04 Rx

Sunday Schedule

8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Mobility & Stretching- Michael

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