Workout of the Day (WOD)
A. Power Clean: 10 minutes every minute on the minute
1 Power Clean
80% of 1 rep max
B. 4 Rounds
In 2 minutes complete…
20/16 Cal Echo Bike
5 Power Clean (70% or less Part A.)
Then in the remaining time…
AMRAP Toes to Bar
Rest 4 minutes between rounds
Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 125# Rx.
Upcoming Events
Thursday, August 13th 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, August 15th Mutiny Partner WOD inspired by the new Jason Statham action movie!
Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!
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.
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12:00p: 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… Bring-A-Friend Day!
A. Front Box Squat:
5 sets of 2 with 3 sec pause.
Worksets at same weight (@ 60% of 1 rep max)
Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
30/24 Cal Row
30 Sumo Deadlift High Pull (53/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx