Wednesday, May 27

luke

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Strength/Skill

Mobility – focus on areas of need

WOD

“Luke”
400m Run
15 Clean&Jerk, 155/105lbs
400m Run
30 Toes-to-Bar
400m Run
45 Wall Ball Shots, 20/14lbs
400m Run
45 Kettlebell Swings, 1.5/1pood
400m Run
30 Ring Dips
400m Run
15 Weighted Lunges, 155/105lbs
400m Run

Tuesday, May 26

Randy-th

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Strength/Skill

Snatch Deadlift 5-5-5-5-5

WOD

“Randy” – 75 Power Snatch, 75/55lbs

Heroes Week 1, 2015

memorial day

We started a tradition shortly after we opened our doors and it has become probably the most anticipated week at Moontown. Heroes Week features an entire week of only Hero WODs during the weeks of Memorial Day and Veteran’s Day.

We continue that tradition this week. Each day there will be a different Hero WOD, programmed by CrossFit Headquarters, in honor of fallen service members. There will be a picture and a brief description of the Hero’s duty, sacrifice, and family.

This is a special way for us to honor those who served and made the ultimate sacrifice in defending our freedom and serving our needs. Life keeps us busy and it’s easy to forget about the brave men and women who guard our lives with theirs. We must remind ourselves of those who fought and those still fighting to protect us and our way of life. We must also remember, that fight comes with a price.

Let this week serve as a reminder to all of us that Heroes do exist. We suffer to honor their sacrifice.

Monday, May 25

OLYMPUS DIGITAL CAMERA

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Strength/Skill

Front Squat Mobility

WOD

“Klepto” – 4 rounds of:
27 Box Jumps, 24/20″
20 Burpees
11 Squat Clean, 145/95lbs

Saturday, May 23

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Strength/Skill

“Murph”
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run

*Partition the pullups, pushups and air squats as needed. If you have a 20lb vest or body armor, wear it.

Memorial Day

memorial-day-wallpaper

On Monday, May 25, we will have only two class times. We will have a 7:30am and an 11:30am. All other class times are cancelled. We are kicking the week off tomorrow with Murph. Its gonna be long one, drink plenty of water!!

Friday, May 22

Strength/Skill

Mobility (focus on areas of need)

WOD

Power Clean & Jerk Ladder, 145/95lbs
Rest 3 minutes
Hang Power Snatch Ladder, 95/65lbs

*For the ladder, complete one rep in the first minute, two reps in the second minute, three reps in the third minute and so on until you can no longer complete the required number of reps within the minute.

Thursday, May 21

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FYI: There will be NO CHILDCARE at the 4pm class today. So sorry:/ But there will be childcare at the 5:15 class, with me (Megan). I’m not as good as Brandi, but I’ll do my best!

Strength/Skill

Shoulder Press 5-3-1+ @ 75-85-95%

WOD

:10 sec L-Hang
1 Muscle Up
:10 sec Handstand Hold
1 Muscle Up
10 Burpee Box Jumps
1 Muscle Up
:10 sec Handstand Hold
1 Muscle Up
:10 sec L-Hang
1 Muscle Up

*If you complete the round of 1&10s in 4 minutes or less, move on to the round of 2&20s. Don’t start the second round until the clock hits 4:00. If you complete the second round in 8 minutes or less, move onto the round of 3&30s. Don’t start the third round until the clock hits 12:00. The time cap for the last round is 12 minutes.