Workout of the Day (WOD)
A. Championship Complex
Complete 1 set every 5 minutes for 5 sets
5 Deadlift
4 Hang Power Clean
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
Within 1 minute complete the complex. It does not have to be unbroken.
Start at 50% 1RM C&J and work up to 75-85% to finish
Rest 4 minutes between sets
B. For Time [6min cap]
30/24 Cal Bike
15 Clean & Jerks (135/95)
Post load for the complex and time for the WOD. Ex: 240#, 2:49 Rx
Upcoming Events
Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games!
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- Mark
7:00a: All Levels CrossFit- Mark
8:00a: Open Gym- Mark
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
And coming tomorrow…
A. Deadlift Singles 3×3
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets
B. For Time [3min cap]
15 Bar Facing Burpees
75 Double Unders
15 Bar Facing Burpees
Rest 3 minutes and repeat for 3 total sets
Post load for deadlift and time for each set. If time capped, add 1 sec for each rep remaining.
Ex: 405#, 2:27, 2:34, 2:31 Rx