Workout of the Day (WOD)
A. Power Clean
3-3-3-3-3
B. 4 Rounds For Time [16min cap] OR Quality
Min 1: 25 Straight Leg Sit Ups
Min 2: 15 Dumbbell Bench Press (50’s/35’s) (Rx+ 70’s/50’s)
Min 3: 10 Strict Chin Ups
Min 4: Rest
Post load for clean and time for the WOD. Ex: 235#, 14:45 Rx.
Upcoming Events
Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!
Saturday, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. 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.
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…
“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/155)
Min 2: Rest
Min 3: DB Hang Squat Clean (50’s/35’s) (Rx+ 70’s/50’s)
Min 4: Rest
Min 5: Power Snatch (95/65) (Rx+ 135/95)
Min 6: Rest
Min 7: Overhead Squat (95/65) (Rx+ 135/95)
Min 8: Rest
Min 9: Box Jump Overs (24/20)
Min 10: Rest
Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx