Exercise of the Day (WOD)
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
Publish complete 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.
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 can be closed Saturday morning for this occasion.
Donate to Crew CFM right here!https://safe.qgiv.com/occasion/changemaker2025/group/1003023/
Saturday, November eighth Hero WOD Chad 1000x at 10 AM. The Exercise: 1,000 field step-ups accomplished as a group, accomplice, 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 as a result of 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-Buddy Day! Invite a good friend or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact electronic mail and the time you’ll be attending to order their spot prematurely. #BYOF Convey Your Personal Buddy!
At present’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Fitness center- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
CFM Closed! We’ll be on the Changemaker Problem! 8:00 am on the Neighborhood Cooperative Ministries.Hyrox Simulation Race
CFM at House WODComplete 5km Run For TimeOR8 Rounds25 Air Squats25 Push-ups25 Sit-ups
And coming Sunday…
A. EMOM 15Min 1: Handstand Maintain (20 sec)Min 2: Handstand WalkMin 3: Relaxation
B. 4 Rounds [15min cap]15 Russian Kettlebell Swings (70/53)12 Single Arm DB Hold Clear & Jerk (50/35)(change palms each 6 reps)12 Toes to Bar12 DB Bowtie Squats (50/35)
Publish time for the WOD. Ex: 9:10 Rx.
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
