CrossFit Moody

CrossFit Moody Welcome to the CrossFit Moody page! Please review our terms of use. Class Schedule:

0500-0600 Tuesday & Thursday
Starting March 17th, 2026

Welcome to the BOX at Moody AFB! Our activities are available to all Department of Defense identification card holders and their guests. Visit our website at moodyfss.com! TERMS OF USE:
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d posts that do not follow these guidelines will be removed. We do not allow graphic, obscene, explicit or racial comments or submissions, nor do we allow comments that are abusive, hateful or intended to defame anyone or any organization. We do not allow attempts to defame or defraud any financial, commercial or nongovernmental agency. We do not allow comments that suggest or encourage illegal activity. You participate at your own risk, taking personal responsibility for your comments, your username and any information provided. For Official Use Only, classified, predecisional, proprietary or business-sensitive information should never be discussed here. Do not post personnel lists, rosters, organization charts or directories. The appearance of external links on this site does not constitute official endorsement on behalf of the United States Air Force, Air Combat Command or the Department of Defense. CONTACT US:
This page is administer by the Freedom One Fitness Center. If you have any questions or comments, post them here or contact us at: Freedom One Fitness Center, 4851 Burrell St, Bldg 404, 229-257-1621.

05/22/2026

25 May 26

Murph

1 mile run

100 pull ups
200 push ups
300 air squats

1 mile run

RX = w/ vest #20/14

You can do the middle portion as written or portion is up

Portion examples:

20 rounds
5 pull ups
10 push ups
15 air squats

25 rounds
4 pull ups
8 push up
12 air squat

This is a hero WOD, finishing is what matters. Scale so you can finish.

Scaling/modification options

Row = 2000m run
Bike = 120/88 cals

Jumping pull-ups
Push ups from knees

05/22/2026

22 May 26

Stretch and go for an easy jog.

05/21/2026

21 May 26

10 rounds

15 American KB Swings 53/35
15 Wallballs 20/14

Goal 18-26 minutes

05/20/2026

20 May 26

8 rounds

Use dumbbells for this workout

8 renegade row
12 front rack lunge
24 double unders

Men = #40
Women = #25

Renegade row = dumbbell push up + dumbbell row left + dumbbell row right ( stay in the plank after the push up for the rows).

05/19/2026

19 May 26

DL

2x5

Add 20-30lbs

3x3 @ 95%

This is the last week of our DL cycle. We will take a break next week and then max the following week.

WOD

Old CF Open Workout

20 min cap

2000m row
Then complete as many burpees over rower you can in remaining time.

05/18/2026

Murph Prep

1200m run/1500m row/ or 90/66 cal bike

75 pull ups
150 push ups
200 air squats

1200m run/1500m row/ or 90/66 cal bike

You can break up the middle section however you want:

15 rounds of Cindy @ 5/10/15 for example.

Or you can do it as written.

RX = with weighted vest 20/14lbs

05/13/2026

14 May 26

Sn**ch Work

WOD

5 rounds
Each round is 3 minutes with a 1 minute rest between rounds

400m run
Max hang power sn**ch with remainder of time each round.

M = 75-95
W = 55-65

Extra spicey

M = 115
W = 75

Modifications for Run

500m row
30/22 cals bike

05/13/2026

13 May 26

Murph Prep

1/2 Murph

800m run

10 rounds Cindy
5 pull-up
10 push up
15 air squat

800m run

Do it with a weighted vest if you are experienced.

05/12/2026

12 May 26

DL

2x5

Add 20-30lbs

3x3 @ 90%

WOD

3 rounds
50 double unders/100 single unders
10 front squat
10 power clean

Rest 1 minute

2 rounds

50 double unders/100 single unders
15 front squat
15 power clean

Rest 1 minute

1 round

50 double unders/ 100 singles
30 front squat
30 power cleans

Weight:

RX = #135/95
Intermediate = #95/65
Beginner = #45/35

Or pick a weight you are comfortable with.

Score = each set (3 scores)

05/10/2026

11 May 26

Monday Endurance

5 rounds

400m run/500m row/ or 30/22 cals bike (hard)
200m run/ 250m row/ or 15/11 cals bike (easy)

Rest 1 minute between rounds

Then
800m run/1000m row/ or 60/44 cals bike (hard)
400m walk/500m easy row/30/22 cals bike easy
800m run/1000m row/ or 60/44 cals bike (hard)
400m walk/500m easy row/or 30/22 cals bike easy

Rest 2 minutes

1 mile run/2000m row/ or 120/88 cals bike (moderate)

05/08/2026

8 May 26

Active rest

On a 24 minute running clock complete:

Minutes 0-5

2 times through slowly

10 downward dog to low lunge + reach(5 each side)
10 braced alternating single leg lifts
10 unweighted good morning
10 boot strapper

Minutes 5:00-21:00

4 times through

1 min each

8 slow sumo deadlift
4 x 1/2 getup left
4x 1/2 getup right
16 plank shoulder taps

Minutes 21:00 through 24:00

2 times through

:30 pigeon stretch left
:30 pigeon stretch right
:30 reclined spinal twist right
:30 reclined spinal twit left.

Address

4851 Burrell Street
Moody Air Force Base, GA
31699

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