WORKOUT OF THE DAY (WOD)

FRI 08.14.26 Mutiny Partner WOD Saturday!

Workout of the Day (WOD)

4 Rounds For Time: [24min cap]
400m Run
15 Box Jumps (30/24″)
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 17:10 Rx

Upcoming Events

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
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

And coming Saturday…

⚓ MUTINY “ALL HANDS ON DECK” Partner WOD
For Time: [35min cap]

🚢 PART 1 — BOARD THE SHIP

800m Run Partners Together
8 Rope Climbs**
8 Forward Rolls
30 Sandbag Squats (45/25)

🔥 PART 2 — THE MUTINY

2 Rounds
12 Heavy Sandbag Clean (150/100)
8 Forward Rolls
60-sec Dead Hang

☠️ PART 3 — ESCAPE THE SHIP

3 Rounds
4 Rope Climbs**
8 Forward Rolls
12 Burpees Over Sandbag

🏴‍☠️ PART 4 — FINAL BOSS

40 Heavy Sandbag Squats (150/100)
While Partner Dead Hang
Every time the hanging partner drops:
→ Both partners complete 5 synchronized lateral burpees over sandbag

WOD Motto “By Strength and Guile” if one goes down, both get back up. No one gets left behind. Get off the ship!

**All athletes must wear long socks or shin protection for the rope climbs.

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

Post the time for the WOD. Ex: 31:10 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

Partner WOD
3 Rounds [60 sec work : 10 sec transition]
Min 1: 10/7 Calorie Bike Relay
Min 2: 20 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Row Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 20 DB Reverse Lunge Step (50/35)
Min 7: 10/7 Calorie Row Relay
Min 8: 24 Sit Ups

[27:50min Total Time]

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