In order to better serve our clients we have decided to make a few schedule changes. Our goal is to consistently serve our clients better and we do that in several ways. In the case of scheduling, we take the feedback from our clients, our coaches and our own observations to make adjustments.
**This week only, the 615pm class on Tuesday and Thursday will be an open gym format instead of instructor led. There will be a coach there but it will not be a normal instructor led class during those times. All athletes are free to come and do their own workout or the Workout of the Day during that time.
Beginning May 2:
Monday 1130am class is added
Tuesday and Wednesday 615pm classes are cancelled
All other classes remain unchanged.
We apologize for any inconvenience this may cause any of you. If you feel that this doesn’t serve you better, please let us know and we will consider making changes to our schedule again in the future.
As always, we appreciate your continued support of CrossFit Moontown. We are extremely proud of the opportunity to serve this community.
Hang Power Snatch 3-2-2-1-1-1
30 Chest-to-Bar Pullups
30 Thrusters, 95/65lbs
30 Box Jumps, 24/20″
30 Hang Power Snatch
Romanian Deadlift 5×5
“Diane” – 21-15-9 reps of:
8 minutes for Front Squat Mobility
25 minutes to find Clean & Jerk 1 RM
Rest 2 mins, then
5 minute AMRAP of:
5 Power Clean & Jerk, 135/95lbs
This is an open post for any coaches opening the box today
Form Teams of 2 and complete the following:
Partner 1 Runs 400m while Partner 2 does an AMRAP of Burpee Box Jumps
When Partner 1 returns then they switch
After both have completed the run, the team must complete
50 Goblet Squats @ 1.5/1pood
60 KBS @ 1.5/1pood
70 Push Press @ 95/65lbs
100 Air Squats
*Only 1 partner can work at a time
**Score is total time to complete entire workout minus the burpee box jumps accumulated (each rep is worth :05 seconds)
*Don’t forget about the Moontown Competition this afternoon at 515pm! We will do a few workouts then go out for dinner afterwards.
15-12-9-6-3 reps of:
Power Clean & Jerk, 135/95lbs
*Don’t forget that 615pm class today is Open Gym. There will be a coach on hand but not an instructor led class.
5 cycles of:
2 Push Press
2 Push Jerk
3 Split Jerk
*Done as a complex. Increase weight each set
1 Rope Climb
2 Walking Lunges w/Bar in Front Rack @ 165/105
3 Bar MU’s
5 Bar MU’s
and back down the other side
*Touch-n-go, increase weight each set
5 rounds of:
50yd Farmer’s Carry + Waiter Walk, 2/1.5pood + 45/35lbs
15 Box Jumps, 24/20″
10 Ring Dips
35 Double Unders
Hang Snatch Complex – High, Mid, Low Hang Snatch
*If progressing through multiple successful lifts, then move to full snatch for a few sets
“SQT” – 3 rounds of:
10 Ground-to-Overhead, 95/65lbs
200yd Shuttle Sprint (50yds down and back twice)