THUR 09.16.21

Changemaker Challenge on Saturday!

CFM Upcoming Events

Saturday, September 18th Changemaker Challenge at 9:30 am at Phoenix II Park Track. Teams of 3 will compete 10 minutes for max distance row, bike, and run. 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 guests as a beginner friendly team WOD!
Be a Changemaker and donate here or sign up to participate in the workout: https://www.classy.org/team/377257

Saturday, September 18th CFM Happy Hour Social & Damon’s Farwell Shindig at 3 pm at the gym! Join us for some cold beverages and drinks and meet more of your fellow coaches and classmates. This is BYOB (bring your own beverages) and afterward we will informally be going out to dinner.

Thursday, September 23rd 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!

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35)

B. 3 Sets:
15/15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

At Home
A. AMRAP 20:

100m DB Farmer Carry (50/35)
15 Chair Dips
10 DB Turkish Get-ups (50/35)

B. 3 Sets:
15/15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

Post rounds and reps for the AMRAP. Ex: 4+20 Rx

And coming tomorrow…

A. Power Clean
Build to a heavy single in 10 minutes

B. AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar

At Home
A. DB Power Clean Pause Complex

3 sets of 2 DB Hang Power Clean + 1 DB Power Clean
Pause 2 secs in the check position each rep
Rest 2 minutes between sets

B. AMRAP 10:
5 DB Power Cleans (50’s/35’s)
15 V-Ups

Post load for power clean and rounds for the AMRAP.
Ex: 265#, 7+1 Rx

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