Workout of the Day (WOD)
. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets
B. EMOM 16
Min 1: Toes to Bar
Min 2: Bar Facing Burpees
Min 3: Hang Power Clean (120/85) (Rx+ 155/105)
Min 4: Rest
Post load for clean and total reps from the EMOM. Ex: 215#, 182 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 / use gloves for boxing. Wear red, white, and blue!
Friday Schedule:
8:30a: Open Gym
9:30a: All Levels CrossFit
10:30a: All Levels CrossFit
11:45a: Yoga
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
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick
8:00p: Open Gym- Michael
And coming tomorrow…
A. E3MOM 12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups
B. 2 Sets For Time
In a 6 minute window complete:
1000/850m Row
100 Double Unders
Rest reminder of the time
Start 2nd set at the 10 minute mark
Post load for squats and time for each set. Ex: 320#, 4:45, 4:51 Rx.