Exercise of the Day (WOD)
A. Pistol Talent Work10-10-10-10 (Alternating, working by way of ability Progressions or including weight)
B. 4 Rounds [Goal Time 12-16 Minutes]10 Pistols10 Ring Dips20 KB Goblet Squats (53/35)20 Push Ups
Put up load for pistol and time for the WOD. Ex: 50#, 10:15 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, diet, and way of life teaching to underserved communities in Atlanta and throughout the nation. That is open to all members and the fitness center might be closed Saturday morning for this occasion.
Be a part of Crew CFM and register right here!https://safe.qgiv.com/occasion/changemaker2025/crew/1003023/
Saturday, November eighth Hero WOD Chad 1000x at 10 AM. The Exercise: 1,000 field step-ups accomplished as a crew, 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 purpose is to honor Chad’s life and legacy and to boost consciousness for suicide prevention.
Thursday, November twentieth CFM Convey-A-Buddy Day! Invite a buddy 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 Buddy!
Right now’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Isabelle1:00p: Open Health club- Isabelle4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Jeannette6:00p: All Ranges CrossFit- Jeannette7:00p: Weightlifting- David
And coming tomorrow…
Each 5 minutes for 4 rounds:In 4 minutes full the following15 Burpees Over The Rower25/20 Calorie Row15 Burpees Over The RowerAMRAP Wall Balls (20/14)Relaxation 1 minute between rounds
Put up whole wall ball reps accomplished. If all of the reps usually are not accomplished in a spherical additionally rating reps missed.Ex 1: 132 Rx.Ex 2: 38 (-20) = 18 Rx.
