Workout of the Day (WOD)
A. EMOM 15
Min 1: Strict Handstand Push Ups
Min 2: Handstand Walk
Min 3: Rest
B. AMRAP 20
200m Run
3 Wall Walks
12 Box Jump Overs (24/20″)
Post total HSPU reps, total walking distance, and rounds for the AMRAP. 10m = 1 rep.
Ex: 36, 145 ft, 7+21 Rx.
Upcoming Events
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.
Click here to register and join Team CFM. You can row solo or as a Team of 3!
Noble Clay Changemaker Challenge Registration!
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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
A. Deadlift
5-4-3-2-5
-increase weight to a heavy set of 5 to finish
-Ex: 50-60-70-80-83%
B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest
Post load for deadlift and sum of fewest reps for min 1 and 2 in EMOM. Ex: 395#, 25 Rx