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.
Order meals for next week using the spreadsheet here. If you have trouble with the spreadsheet, just email you order to me at email@example.com. 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.
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 firstname.lastname@example.org 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!!
3 sets of:
10 Strict Pullups
5 Shoulder Press @ 60-70-80% of 1RM
8 minute AMRAP of:
7 Shoulder-to-Overhead, 115/75lbs
Front Squat 3-3-3-3+ @ 70-80-85-90%
E2MOM for 10 minutes:
Clean and Jerk 2-2-2-2-2 @ 60-70-80-85-90%
*Rest 2 minutes, then complete
5 minute AMRAP of:
1 C&J, 135/95lbs
and so on…
This is an open post for coaches to comment if they are opening the gym today.
30-20-10 reps of:
Box Jumps, 24/20″
Kettlebell Swings, 1.5/1pood
*10 minute time cap (everyone starts the Main Course after 10 minutes)
20 minute Partner AMRAP of:
A1. Deadlift, 185/125lbs
A2. Double Unders
*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.
There are no scheduled classes today. However, coaches may comment on this post if they are opening the gym some time today.
Happy Thanksgiving Moonies! We hope everyone enjoys their time with family!
Alright, now let’s go around the “table” and each say what we’re most thankful for this year…
100 Thrusters, 95/65lbs
100 Lateral Jumps over the Bar
100 Kettlebell Swings, 1.5/1pood
100 Second Plank Hold
100 Hang Power Clean, 135/95lbs
*Each run is done together. Score is time to complete all the reps.
*Touch and go. Increase weight each round
18 minute AMRAP of:
15 Box Jumps, 24/20″
12 Push Press, 115/75lbs
Power Snatch 3-3-2-2-2-2
*Find a heavy set of 2
5 rounds of:
5 Hang Snatch, 95/65lbs
5 Overhead Squat, 95/65lbs
10 OH Walking Lunges, 95/65lbs