Exercise of the Day (WOD)
A. Ring ComplexEvery 4 minutes for 16 minutes:8 Strict Ring Pull Ups (Rx+ = Chest to rings)5 Muscle Up Transition (low or excessive rings)5 Ring Dips
B. 4 Rounds [10min cap]3 Squat Cleans (70% 1 RM)15 Toes to Bar
Put up time for the WOD and cargo for clear. Ex: 6:10 @ 215# Rx
Upcoming Occasions
Saturday, October twenty fifth Changemaker Problem Hyrox Simulation at Neighborhood Cooperative Ministries. All donations and proceeds of the occasion go to supporting Noble Clay Health’s mission to enhance entry to health, vitamin, and life-style teaching to underserved communities in Atlanta and throughout the nation. That is open to all members and the gymnasium might be closed Saturday morning for this occasion.
Be part of Crew CFM and register right here!https://safe.qgiv.com/occasion/changemaker2025/workforce/1003023/
Saturday, November eighth Hero WOD Chad 1000x at 10 AM. The Exercise: 1,000 field step-ups accomplished as a workforce, companion, or particular person for time. Sara Wilkinson, GORUCK, and CrossFit current the hero exercise “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 because of the results of quite a few deployments, a number of TBIs, blast wave accidents and PTSD. Our aim is to honor Chad’s life and legacy and to boost consciousness for suicide prevention.
Thursday, November twentieth CFM Convey-A-Pal Day! Invite a pal or household to affix you for a newbie pleasant companion exercise. Ship us their full identify, contact e-mail and the time you’ll be attending to order their spot upfront. #BYOF Convey Your Personal Pal!
Immediately’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Michael7:00p: All Ranges CrossFit- Cameron8:00p: Open Gymnasium- Michael
And coming tomorrow…
A. Squat Waves E3MOM 18Back Squat 1 x 4 @ 80% BSFront Squat 1 x 1 @ 78% FSBack Squat 1 x 4 @ 80% BSFront Squat 1 x 1 @ 83% FSBack Squat 1 x 4 @ 80% BSFront Squat 1 x 1 @ 88% FS
B. EMOM 10Min 1: Candlestick maintain to straddle stretchMin 2: L-sit maintain (20-30 seconds)
Put up load for again squat and heavy entrance squat Ex: 315, 305
