Workout of the Day (WOD)
A. AMRAP 18
90 Double Unders
30 Burpee Pull Ups
90 Double Unders
25 Chest To Bar Pull Ups
90 Double Unders
20 Bar Muscle Ups
90 Double Unders
15 Burpee Bar Muscle Ups
B. EMOM 6
Min 1: 30 sec Elbow Plank
Min 2: 10-30 Bicycles (R+L=1)
Post total reps for the WOD. Ex: 548 Rx
Upcoming Events
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm
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!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4: Rest
Min 5: Rest
B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest
Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx