Workout of the Day (WOD)
A. Back Squat
4-4-4-4
B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans
Post total time for the WOD. Ex: 10:30 Rx.
Upcoming Events
Monday, Sept 7th Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.
Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games with a Free Popcorn Hour!
Thursday, September 17th 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, 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 below to register and join Team CFM. We’ll help group everyone up in teams of 3! This also an option to participate in the Fitness Snack single workout challenges for prizes too!
Noble Clay Changemaker Challenge Registration!
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- Michael
7:00p: Weightlifting- David
And coming tomorrow…
A. E2M 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
-Add weight each set
-Start at 55% and finish at 85-90%
B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders
(Rx+ 155/105)
Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.