*Schedule Update*

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After nearly 5 months, we are finally bringing back the lunch class! Some of you have been waiting for this class to return since we had to cancel it. I want all of you to know that we sincerely appreciate your patience!

*The new lunch class will be on Mondays and Wednesdays from 1130am-1230pm.

We’re also trying something new with the Monday lunch class. It will be a hybrid open gym/normal class. So, there will be a coach leading people through the WOD but the time will also be available to anyone that wants to work on a particular skill or do a different workout. (The Wednesday lunch class will be a regular CrossFit class.)

At CrossFit Moontown, we believe it’s important to put coaches in front of you who understand the movements, how to teach them effectively and how to help you guys reach your goals all in a way that fits our community. It’s taken some time to develop more of that vision but I believe we are in a great position now with our current staff of coaches. These guys and girls care a lot about this community and helping each one of you make improvements every time you step in our facility.

As always, if there is any way you think we can be better, please don’t hesitate to let us know. You, the members, are the most important part of this community. Without you guys, CrossFit Moontown doesn’t exist!

Thursday, July 30

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Strength/Skill

4 sets of:
10-15 Strict Ring Dips
5 Clean Pulls @ 50-70% of Clean 1RM

WOD

2 Legless Rope Climbs
200m Run
10 Power Clean, 185/125lbs
400m Run
20 Deadlift, 275/185lbs
800m Run
20 Deadlift, 275/185lbs
400m Run
10 Power Clean, 185/125lbs
200m Run
2 Legless Rope Climbs

Monday, July 27

Strength/Skill

Back Squat 5-5-5-5+ @ 65-75-80-85%

*Add 5-10lbs from last cycle

WOD

“Cindy” – 20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
-OR-
“Mary” – 20 minute AMRAP of:
5 Handstand Pushups
10 Pistols
15 Pullups

Saturday, July 25

Partner WOD

“Deck of Cards” – 35 minute AMRAP of:
Clubs – Hang Power Clean, 155/105lbs
Spades – Front Squat, 155/105lbs
Diamonds – Toes-to-Bar
Hearts – Handstand Pushups

*Each partner will take turns drawing a card from the deck. The athlete must perform the corresponding movement for the number of reps shown on the card. All face cards are equal to 10 reps. If you draw any ace, you must peform 4 cycles of the bear complex (1 PC, 1 FS, 1 PP, 1 BS, and 1 PP). If you draw a Joker, then both partners will race to 10 burpees and the loser must perform 1 rope climb. If you make it through the entire deck before time expires, then reshuffle and start again. Try to get through as many cards as possible in 35 minutes.

Friday, July 24

Strength/Skill

3 sets of:
5-10 Hip Extensions
25yd Yoke Carry

WOD

“2015 Games Triplet” (Modified)
24 GHD Situps
8 Bar Muscle Ups
50m Sandbag Carry, 80/50lbs
18 GHD Situps
6 Bar Muscle Ups
50m Sandbag Carry, 80/50lbs
12 GHD Situps
4 Bar Muscle Ups
50m Sandbag Carry, 80/50lbs

CrossFit Games Post Wod Hangout, Friday Night

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The CrossFit Games kicked off today! We thought it would be fun to have a casual get together on Friday night, after the 4pm and 5:15 workouts. Stick around after working out, or come up to the gym and hang out non-sweaty, we’ll take you either way. The plan is to just do a healthy snack potluck. So, bring a snack to share, maybe a tailgate chair and byob. They’ll be completing Murph and then a surprise workout, should be fun to watch. Please comment below to say what you’re bringing. See y’all Friday!!