Exercise of the Day (WOD)
CrossFit Open 19.4For Time: [12 minute cap, including 3 min rest]3 Rounds10 Snatches (50% 1 RM or 95/65)12 Bar Going through Burpees-rest 3 minutes-3 Rounds10 Bar Muscle Ups12 Bar Going through Burpees
TIEBREAKThis exercise features a tiebreak. If all 132 reps are accomplished previous to the 12-minute time cap, your rating can be your complete time, and there can be no tiebreaker. Nevertheless, if you’re not in a position to full the whole exercise within the allotted time, a tiebreaker can be factored into your remaining rating. Throughout the exercise, be sure you observe your time on the finish of the ultimate burpee within the first couplet. Whenever you submit your rating, there can be an area on your remaining rep depend and a further discipline so that you can enter the elapsed time at which you accomplished your final full set of bar-facing burpees within the first couplet.
Put up time to finish the exercise or complete reps accomplished and tiebreak time. Ex: 112, 2:55 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 life-style teaching to underserved communities in Atlanta and throughout the nation. That is open to all members and the fitness center can be closed Saturday morning for this occasion.
Be part of Staff 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, 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 objective 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 pal or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact electronic mail and the time you may 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 Gymnasium- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Gymnasium- Michael
And coming tomorrow…
A. Pistol Ability Work10-10-10-10 (Alternating, working by 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.
