Schedule for Thanksgiving Week


Here is the class schedule for this week at CF Moontown:

Monday – ALL classes as usual
Tuesday – ALL classes as usual
Wednesday – ONLY the 530am and 4pm classes
Thursday – ALL classes CANCELED*
Friday – ALL classes CANCELED
Saturday – 830am class as usual

*Apparently there is a tradition where Ryan Brown has opened the gym on Thanksgiving Day at 530am for the early risers. That tradition will continue this year if you would like to join the 530am workout crew before stuffing your face all day long.

Mason Dixon Menu for Week of November 30



Order meals for next week using the spreadsheet here. If you have trouble with the spreadsheet, just email you order to me at All orders need to be in by 1pm Friday.

Male Price: Breakfast $9.5, Lunch $11, Dinner $12

Female Price: Breakfast $9, Lunch $10, Dinner $11

Just place your order on the spreadsheet, I’ll charge your card on file. Meal Pick up times are as follows: Monday and Tuesday meals are delivered on Sunday night. Wednesday and Thursday meals are delivered Tuesday night. Friday meals are delivered Thursday night.


Next Intro Course Starts December 2nd!



Ready to commit to living a healthy lifestyle? Why not start now?! Our next Intro Course starts on December 2nd! In the 6 classes we will cover CrossFit basics, the nine fundamental movements, nutrition, mobility, workouts and a lot more. We’ll run you through several typical CrossFit workouts and let you experience first-hand what the CrossFit lifestyle is all about. If you have to miss a class, its no big deal. Just email me at and let me know, we can arrange a make-up class. To see the schedule and sign up, click here. We’d love to have you in the Moontown family!!

Saturday, November 28

Partner WOD

First Course
30-20-10 reps of:
WBS, 20/14lbs
Box Jumps, 24/20″
Kettlebell Swings, 1.5/1pood
*10 minute time cap (everyone starts the Main Course after 10 minutes)
Main Course
20 minute Partner AMRAP of:
A1. Deadlift, 185/125lbs
A2. Double Unders
B1. Pullups
B2. Rest
*Rotate every minute on the minute
400m Partner Ball-toss Run, 20/14lbs
*5 burpee penalty for each drop (both must complete)

The “First Course” is completed individually. The rest is completed with a partner. The “Main Course” is done by switching stations. Partner 1 will start at A1 and Partner 2 will start at A2. After one minute, they will switch. On the 3rd minute, they will go to B stations, with Partner one doing B1 and Partner 2 doing B2. After one minute, they will switch. Then on the 5th minute, they will start over and repeat this cycle for 20 minutes. Score is the total reps completed from the Main Course.

Wednesday, November 25

Partner WOD

“The Gobbler”
200m Run
100 Pullups
200m Run
100 Burpees
200m Run
100 Knees-to-Elbows
200m Run
100 Thrusters, 95/65lbs
200m Run
100 Lateral Jumps over the Bar
200m Run
100 Kettlebell Swings, 1.5/1pood
200m Run
100 Second Plank Hold
200m Run
100 Hang Power Clean, 135/95lbs

*Each run is done together. Score is time to complete all the reps.