Workout of the Day (WOD)
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
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. We’ll help group everyone up in teams of 3!
Noble Clay Changemaker Challenge Registration!
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…
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.