Changes to CrossFit Kids Program


Over the last couple years, I hear the question, “how do you do it all?” a lot. For some sick reason every time I hear this question, it makes me feel good, because it makes me feel like I’m busy. And in our society, busy is good, right??

Truth is, I am not doing a very good job of “doing it all” lately. Things that are really important to me and that should be taking priority are falling by the wayside. I am constantly telling Andrew I “just need like, 4 more hours each day”. I know you all can relate, I am amazed by how much you guys get done in a day.

I have realized for a few months now that I’m going to need to make some changes, but have been afraid to let you all know, because I don’t want to disappoint any of you. I love all of you. I LOVE every single one of my CrossFit Kids. That is what makes this so hard.

Here’s the changes that are going to take place:

Starting in November, the CrossFit Preschool class is going to be cancelled. All kids ages 6 and above will be eligible to join the CrossFit Kids (6-12 year olds) class.

Also starting in November, the CrossFit Kids (6-12 year olds) class will switch to Mondays and Wednesday’s at 5:00-5:45pm.

Starting in November, our CrossFit Teens will go back to the way things “used to be”. The Teens class will be cancelled, and all Teens that have been participating can now join the regular CrossFit Classes. The rate will continue to be the same for a two times/week membership. If a Teen wants to attend class more than twice/week, they will pay the adult rate.

As you all have probably noticed, Brandi has definitely had her hands full lately as well! With all the new little ones, we’re going to have to graduate our slightly older kids out of the childcare room to make room for the little’s and to save Brandi’s sanity.

If you have a child that is 5 and older, we will ask that you bring a quiet activity for them to play with, and that they sit inside the gym on the wall (the wall that has the chairs on it) to play with their activity. I’ve seen a few too many close calls with kids running around and adults slinging weights. I want to keep our little ones safe and out of the adult workout area during class.

I hope you guys understand, and PLEASE let me know if you have any questions or issues. In my ideal world, I would quit my job and just run/teach the CrossFit Kids program.

I love you guys. Please call/text/email me with any questions you may have.


Saturday, November 1


Setup and Practice Movements


Partner WODs
(1) AMRAP of Chest-to-Bar Pullups
*Rest 4 minutes then complete 2nd Workout
(2) 20 minute AMRAP of:
9 Burpee Box Jumps, 20″
9 Clean, 155/105lbs
12 Burpee Box Jumps, 20″
12 Clean, 155/105lbs
Etc., add 3 reps to each round until time expires

*Each partner will have 2 attempts to accumulate as many CTB Pullups as possible. On the call of “Go” partner 1 will jump on the bar and complete as many reps as possible until the athlete lets go of the bar. At that time, the athlete will have no more than 60 seconds to rest before jumping back on the bar for the second attempt. Partner 2 will begin as soon as partner 1 drops off the bar for the second time.

The 2nd workout is done as a relay where both partners must do all reps in the round before moving on to the next round. So, partner 1 will complete all 9 Burpee Box Jumps and all 9 Cleans, then Partner 2 will do 9 Burpee Box Jumps and 9 Cleans before moving onto the next round where Partner 1 will start by completing 12 Burpee Box Jumps and 12 Cleans, and so on.

Friday, October 31


10 minutes for Hip/Ankle Mobility
Double Under practice
*If you have DU’s, then make 2 or 3 attempts to find your max reps unbroken


10 minute AMRAP of:
5 Box Jumps, 30/24″
5 Jerk, 155/105lbs
3 Squat, 155/105lbs
40yd Shuttle Sprint (20yds down&back)

Saturday, October 25

Today’s WOD will feature an off-site workout. We will meet at the track at Goldsmith-Schiffman Elementary School (on Taylor Road) at our normal class time, 830am. It will be a little cooler in the morning, so be sure to dress appropriately. See you guys in the morning!

Ps: we WILL have childcare on site!


Choice Chiropractic’s Grand Opening is THIS SATURDAY!


Dr. Tim Sargeant has opened up a clinic right across the street from CrossFit Moontown. If you go to Tim already, you know how awesome he is. If you don’t go to him yet, WHY THE HECK NOT?

Tim is having a Grand Opening on Saturday, October 25th from 5-8pm. This is a great opportunity to pop into his business and check it out. He’ll have beer and snacks and probably some weird 80′s hair band music too. Y’all come out and show Tim your support!