Saturday, August 30


Partner “Carse” - 21-18-15-12-9-6-3 reps of:
Squat Clean, 95/65lbs
Double Unders
Deadlift, 185/135lbs
Box Jumps, 24/20″
Begin each round with a 50m Bear Crawl

*The reps may be broken up however teams choose, but the movements and reps must be done in order. Only one partner may work at a time.

CrossFit Moontown now carries Mason Dixon Treats!!


Andrew and I make a trip out to Mason Dixon on at least a weekly basis. Why? Because their cupcakes, cookies, bars and snacks are SO delicious and guilt-free. It also feels good to support a local small business, so its a win-win for everyone. If you haven’t heard about Mason Dixon (Alabama’s FIRST dedicated gluten-free/Paleo Bakery) you check out their info/drool over the food here.

To start out, we will be offering the following paleo treats in our lobby (in the fridge):

  • Apple Carrot Muffin $3.00
  • Cupcakes: Stacey Cupcake (Meg’s fave): $3.50
  • Dixie Cupcakes (if you need a choc/pb fix): $3.50
  • Paleo Vanilla Cupcake: $3.50
  • Chocolate Chip Donut: $1.75
  • Snicker Dollar: $3.25
  • Plummond Bars: TBD
  • Apple Orchard Bars (Similar to a LaraBar): $2.50
  • Almond Joy Truffles: $1.50

Let us know if you have any questions. I’ll leave an ingredient list on the fridge, so you can see the quality ingredients Ashley and Taylor use. Our first delivery came last night, get some today!!!


Thursday, August 28


*The 515pm class will feature the yoga class this week. All other classes are unaffected.


10 minutes of Skill Work (DU’s, Handstand, MU’s, etc.)

*You will choose which skill you would like to work on. Try to pick something that you are unable to complete or lack sufficient skill to do efficiently. The coach will be available to help but remember that others may be working on different skills so the coaching will be limited to specifics and individuals.


400m Med Ball Run, 20/14lbs
40 Burpees
300m Med Ball Run
30 Wall-Ball Shots, 20/14lbs
200m Med Ball Run
20 Burpees
100m Med Ball Run
10 Wall-Ball Shots

Wednesday, August 27


Back Squat 3-3-3-3-3

*Try to match or exceed 95% of your 1 RM on your last set


2 rounds of:
2 Rope Climb
10 Box Jumps, 30/24″
10 Handstand Pushups
10 Toes-To-Bar
10 Pistols
10 Ring Dips
10 Box Jumps, 30/24″
5 Reps of Bear Complex, 175/125lbs

*One rep of Bear Complex is Power Clean, Front Squat, Push Press, Back Squat, Push Press

Tuesday, August 26


Spend 12-15 minutes working on Shoulder and Thoracic Spine Mobility
20 minutes to find a Heavy 1 Rep Split Jerk (2-2-1-1-1-1-1)


Rest 3 minutes after the 20 minute Strength portion and complete
7 minute AMRAP of:
4 Split Jerk @ 60-70% of 1 RM established during Strength/Skill
30yd Farmer’s Carry, 2/1.5pood (each hand)

Monday, August 25


Weighted Pullup 2-2-2-1-1-1-1


“Nicole” – 20 minute AMRAP of:

400m Run

Max Rep Pullups

*Your max rep Pullups begins as soon as you grab and hang from the Pullup bar. Your attempt ends when you fall off. As long as you can hang on to the bar, you can accumulate reps. Give max effort each round on the Pullups.

Saturday, August 23

We wanted to give those of you planning to make it to the Saturday morning workout a chance to strategize and plot your method of attack on the WOD. So your mission, should you choose to accept it, is to complete the workout below. Good luck.


Form teams of 2 and complete the following work in any order/combination you choose.

Power Clean 100 Reps, 135/95lbs
Run 4000m
Kettlebell Swing 120 Reps, 2/1.5pood
Run 1000m (with an empty Barbell)
Back Squat 140 Reps, 135/95lbs
Waiter Walk 200m, 45/35lb Plate
Kettebell STOH 160 Reps, 2/1.5pood
(Optional) – Lunch Break :)

*Each team is allowed only one bar, only one set of weights and only one partner may work at a time.