Workout of the Day (WOD)
A. Farmer’s Carry For Load
5 sets of 100m (50m-50m)
Compete each set unbroken without setting the weight down
Increase the weight each set as form allows
Complete 1 set every 4 minutes
B. Partner WOD
2 Rounds For Time: [14min cap]
200m Farmer’s Carry (70’s/53’s)
300ft Sandbag Bear Hug Carry (150/100) 3x(50ft-50ft)
40 Alt DB Snatch (50/35)
Post load for carry and time for the WOD. Ex: 190#, 11:12 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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
Rest 1 minute
AMRAP 5
Cal Row
Rest 1 minute
AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
Rest 1 minute
AMRAP 5
Cal Row
Continue the strict pull-up AMRAP where you left off. Post rounds for the AMRAP and total calories. Ex: 10+18, 218 Rx