In the last two years, we’ve gotten to meet so many great people, and many of you have become like family to us. There really is something “different” about the kind of people that come into a CrossFit gym to suffer with their friends day after day. I think there’s also something very different about the kind of people that come to CrossFit Moontown.
I’m proud to know my athletes as a humble group of people, who put people and relationships ahead of ego. A group of people that jumps in when they see there is a need and takes care of it, before we even knew something needed fixing. A group of people that not only care for eachother, but care for eachothers familys as well (seriously, thanks for loving on my boys). A group of people that offer a home/safe place/family/place to fit in for folks who may not have ever experienced that before.
I love you guys, I’m starting to cry, so I’m gonna stop here.
Heres the details for the day:
When: Saturday, October 18 starting at 10:30am (the regular Saturday morning class IS cancelled).
What: “Grace” (30 reps of Clean and Jerk @ 135/95lbs) there will be a scaled division too, so anyone can participate! After the WOD we’re gonna have a cookout, and watch football AAAAALLLLLLL day on a big projector.
Why: To celebrate 2 years of these terrible workouts together, but mostly have fun and raise a little money for Wounded Warrior Project.
What to bring: Bring a cash donation for WWP, doesn’t matter how much, every little bit helps. We are providing meat (Jeff’s bringing his smoker to cook it for us!) please bring a side dish to share, BYOB and bring a chair if you plan to watch some football with us!
We love you guys.
-Megan and Andrew.
3 rounds of:
Max Effort L-Hang or L-Sit
Handstand Walk Practice
5 rounds of:
10yd Handstand Walk
Row 2000m or Run 1 Mile
Front Squat 2-2-1-1-1-1-1
“Hard Cindy” – 20 minute AMRAP of:
5 Weighted Pullups, 35/25lbs
10 Pushups with feet on 30/24″ Box
15 Squats with 45/35lb Plate
8 minutes for Thoracic Spine/Shoulder Mobility
5 rounds of:
2 Muscle Snatch
*Try to increase weight each round
“SQT” – 3 rounds of:
10 Ground-to-Overhead, 95/65lbs
200m Shuttle Sprint (50yds down&back, twice)
*Rest 3 minutes, then complete
5 minute AMRAP of:
5 GTOH, 95/65lbs
15 Double Unders
60 Calorie Row
40 Wall-Ball Shots, 20/14lbs
30 Power Clean, 135/95lbs
20 Muscle Ups
Today is a big day for CrossFit Moontown and all of our members (past and present)! We are celebrating our 2 year anniversary and we’re also holding a competition to help support the Wounded Warrior Project. The workout we’re doing is “Grace”, which is 30 reps of Clean&Jerk for time. We’ll have Rx and Scaled divisions to accommodate everyone. We just ask that you bring some cash to donate to the cause.
And if that wasn’t enough, we’re going to provide everyone with meat (chicken cooked by the one and only Jeff Stanfield) while we hang out and watch football all afternoon. We’ve put a lot of hard work into building/running/maintaining Moontown and so many of you have had such a big impact in making our gym what it is today. Come celebrate that with us and enjoy a fun time with friends and family. Whether you come workout with us 6 days a week or 6 days a month, you’re all part of our family and we hope to see all of you there!
Here’s the details on the event:
When: 10:30am (the regular 8:30am class IS cancelled for Saturday). We’ll start with the workout, then hang out and watch football all day. Mo is bringing a projector, so we can watch the Bama game.
What to bring: A cash donation for WWP. A side to go with the 17 gragillion chickens Jeff is smoking. A chair. Beer for yourself (and maybe that friend that always forgets). Kids are welcome. Karly will be there to watch littles during the competition, if needed.
Even if you’ve only got a minute to drop by, please do so. We’d really love to see y’all on Saturday!!
Back Squat 5-5-5-5-5-5
8 rounds of:
6 Deficit HSPUs, 4″/2″
7 KBS, 2/1.5pood
10 minutes for Shoulder/Hip Mobility
10 minute AMRAP of:
10 Box Jumps, 24/20″
5 DL, 155/105lbs
3 rounds of:
15yd Suicide Sprint (5yds and back, 10yds and back, 15yds and back, touch at each turn)
5 attempts at Plate Toss (5 RT/5LT) – Try for max distance each throw
80 Air Squats
40 Box Step Ups, 24/20″
20 Burpee Box Jumps, 24/20″
*For the burpee box jumps, you must land on the other side of the box each rep.
6 cycles of:
1 Muscle Clean
2 Power Clean
*Do not drop the bar during each cycle and increase weight
8 minute AMRAP of:
3 Bar Muscle Ups
5 Power Clean, 155/105lbs
8 Walking Barbell Lunges, 155/105lbs