Wednesday, July 23


For this workout, the clock will be set to 36 minutes. Everyone will begin their workout on the call of “3-2-1 go”. You may begin with your bar loaded and your stations setup. You can choose to complete either the Strength or the WOD first. The Strength will take exactly 21 minutes to complete and the time cap for “Elizabeth” is 10 minutes. That leaves a minimum of 5 minutes rest between.


Every 90 seconds Power Clean 2-2-1-1-1-1-1 (10-1/2 minutes)

*Rest 3 minutes and then every other 90 second interval complete Touch-N-Go Power Clean @ 60-70% of 1 RM in the following rep scheme: 9-7-5 (7-1/2 minutes). So alternate between 90 seconds of work and 90 seconds of rest until you complete all three sets.


“Elizabeth” – 21-15-9 reps of:
Power Clean, 135/95lbs
Ring Dips

Next CFMT Social: The CrossFit Games


What: The 2014 CrossFit Games will take place in Carson California this week. The top regional athletes from around the world will be gathering to compete for the title of “World’s Fittest” athlete. Rich Froning will be back to defend his title and the competition is tougher than ever before, its always fun to see how fast and strong these guys, girls and teams are!

We’ll be getting together to watch the competition, and especially to root on Huntsville’s own Eric Carmody. Eric is a coach at CrossFit Impulse in Madison and the winner of the CrossFit Asia Regionals. To read more about Eric, check out this story the games wrote about him here. 

When: This Saturday, July 26, starting at 4pm-??. Come and go as you please.

Where: Curtis and Marie Parker’s house, 4704 Shortline Circle, Owens Cross Roads 35763

What to Bring: BYOB, a side dish and the family. There will be room for kids to play, we will provide the meat.

Hope to see you all there!!

Tuesday, July 22



7 minutes to roll out with Foam Roller and Lacrosse Ball


1000m Run
10 Burpee Box Jumps, 24/20″
800m Run
8 Burpee Box Jumps, 24/20″
600m Run
6 Burpee Box Jumps, 24/20″
400m Run
4 Burpee Box Jumps, 24/20″
200m Run
2 Burpee Box Jumps, 24/20″

Monday, July 21



2 attempts at each of the following:

Pro Shuttle
Broad Jump
Vertical Jump

Max effort for each of these. You may take a few warm-up tries, but limit your warm-up attempts to 70-80% of your max effort.


50 WBS, 20/14lbs
25 TTB
40 WBS, 20/14lbs
20 TTB
30 WBS, 20/14lbs
15 TTB
20 WBS, 20/14lbs
10 TTB
10 WBS, 20/14lbs

Saturday, July 19


We like to keep things interesting at CF Moontown, so just for fun we’re going to play a guessing game for Saturday’s workout. We’re only going to give away the rep scheme so that you guys can guess what movements you think will be associated with the numbers listed. The actual workout will be revealed when you show up on Saturday morning. Here’s a hint: it’s a partner workout.








Make your guess in the comments below.

Friday, July 18



Every 90 seconds for 10 rounds:

Odd – 2 Front Squat

Even – 6-10 Strict Handstand Pushups

*Work up to a Heavy set of 2 Front Squat


7 rounds of:

7 Front Squat, 165/105lbs

7 Chest-to-Bar Pullups

Thursday, July 17 – UPDATED


**Don’t forget that we will have our first yoga class led by Lisa Fink tonight at the 515pm class. If you’re having issues with flexibility and mobility (which are both precursors to being proficient at most of the movements we do in CrossFit) then this will be a great class to help you improve both. We hope to see you tonight!


15 minutes to find a Heavy 2 Rep Turkish Getup (RT/LT)


7 min AMRAP of:

10 SDLHP, 95/65lbs

10 Pushups

*Rest 5 minutes and complete 3 rounds for time of:

15 KBS, 2/1.5pood

10 Ring Pushups

Wednesday, July 16


For this workout, the clock will be set to 35 minutes. Everyone will start when the clock starts but you may choose to complete the Strength work first or the WOD (Isabel) first. The time cap for the WOD is 10 minutes and the Strength will take exactly 20 minutes. So, if you use the full time for the WOD, that leaves 5 minutes rest between. However, if you can complete the WOD in under 10 minutes, then you can have more time to rest.



Snatch Balance 2-2-1-1

Snatch 1-1-1-1-1-1

*Use the weight on your last Snatch Balance for your first Snatch attempt and find your Snatch 1 RM


“Isabel” – 30 Snatch, 135/95lbs

Tuesday, July 15


*Don’t forget that the 630pm class on Tuesday is now open gym, beginning tonight.


5 Minutes of Skill Work (DU’s, MU Transitions, Handstand Walk, etc) then,

5 Minutes of Mobility with Lacrosse Ball/Foam Roller


5 Rounds of:

7 Deadlift, 225/155lbs

35 DU’s

400 Meter run