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WED 10.16.24

Priscilla

Workout of the Day (WOD)

A. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

Upcoming Events

Thursday, October 17th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the September BAF Day! We look forward to the next BAF Day in October. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. 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. Participants may also have the option to complete the Changemaker benchmark tests and workout!
Be a Changemaker and donate here or sign up to participate in the workout: 
https://charity.pledgeit.org/10k

Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!

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- Michael
6:00p: All Levels CrossFit- Michael
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross

And coming tomorrow… Bring-A-Friend Day!

Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row

All the reps are team totals. 1 partner working at a time. Partition the reps anyway.

Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx

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