Workout of the Day (WOD)
A. EMOM 20
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: 1 set Hand Release Push Ups
Min 4: Rest
B. 5 Sets (1:30 work: 1:30 Rest)
12 Front Rack Lunges (95/65)
Max Reps Bar Over Burpees
Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD.
Ex: 335#, 82 Rx+, 75, 102 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.
Join Team CFM and register here!
https://secure.qgiv.com/event/changemaker2025/team/1003023/
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
4 Rounds [30min cap]
567m Run
15 Shoulder to Overhead (115/75)
20 Box Jumps (30/24″)
15 Hang Power Clean (115/75)
1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.
Post time for the WOD. Ex: 22:20 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:45a: Yoga- Michael
And coming Sunday…
A. EMOM 12
Min 1: 200m Run
Min 2: 5-7 Behind Neck Weighted Anchored Sit-ups (25/15)
Min 3: Rest
B. The Three Best Friends
3 Rounds [24min cap]
100m KB Farmers Carry (53’s/35’s)
22 DB Bench Press (50’s/35’s)
100m KB Front Rack Carry (53’s/35’s)
22 DB Front Rack Lunges (50’s/35’s)
Post time for the WOD. Ex: 15:20 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
