New Site is up

Most of what was on the old site made it over, but it’s obviously a work in progress. I still need to move photos and create a “Getting Started” section. 

Other new stuff coming soon: Beyond the Whiteboard integration, and details for the Open. Atlantic Regionals is in Atlanta this year, May 15-17. 

Finally, I’m always interested in help or suggestions. Don’t hesitate to contact if there’s a way you think the affiliate might be able to do.

2013 CrossFit Games: Score Validation

Workout 13.1 for the CrossFit Games Open has been posted here.

I am available for workout validation. Options:

1. Go to CrossFit Sacrifice this Saturday. There is a fundraising WOD at 0900, showing support for finding a cure for Spinal Muscular Atrophy. Judging will begin after this WOD finishes. Even if you plan to do your Open workout on Saturday, I encourage you to come and cheer on those doing the SMA WOD. I'll be here to help with both the SMA WOD and to judge afterwards.


2. Email me to set up a time for Sunday at Audie Murphy Fitness Center on post. Earliest I'd be able to get there is 11:15am. Early afternoon times have already been suggested, so if you're interested, email me your availability and interest and we'll work from there.

You can still register for the Games here.

Wednesday, 19 December

I'll be at Audie Murphy this Wednesday from 11:00 until 12:30. If you're interested in receiving some coaching let me know, or just show up, but first come (including email) first served.

There's no scheduled WOD for Wednesday, but I'd be happy to write one and put you through it, if interested.

Email me with questions.

Mike Moody

Friday, 2 November

WOD tomorrow, 1145 at Audie Murphy. It's going to be geared towards beginners, with some basic movement instruction to start the class. All are welcome, of course, but if you're experienced with strength and conditioning training, you might be slightly bored. Fair warning. 

We can always scale up the WOD, however.

25 August WOD

2 things:

First, I'll be at Doughboy Stadium this Saturday, 25 August, at 1030 to do the hero workout Jared.
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
Post time to comments.
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
Any and all are welcome, as you don't need MWR gym access to run the track at Doughboy. There are pull-up bars, and I'll be bringing a stretch-band and a pair of rings should someone need a scale-down. If you have rings or bands, please bring them.
If for some reason Doughboy is being used, we'll move to Audie Murphy and use the pull-up bars across the street. I'll be doing it outside rain or shine; in the event of lightning in the area, we'll head inside Audie Murphy, which would then be limited to people with MWR access.

Second, please consider doing the Jared Van Aalst Memorial 5/10K walk/run. It's Saturday, 8 September, in downtown (or Uptown, or whatever they call it) Columbus. There's also a 1 mile fun run for kids.
Details and registration info can be found at .

Week of 9 July

WODs this week at Audie Murphy: Wednesday at 1130, Saturday at 1030. The Reebok CrossFit Games are this week and weekend, and some of the workouts have been announced ahead of time here. We'll be doing workouts from those that have been announced, and maybe on Saturday we'll do Friday's TBA Stadium WOD.

Contact me with questions.

Also, I should have more info on the possibility of a Level 1 Cert coming to post soon. Stay tuned.

CrossFit For Hope, 9 June

We'll be doing CrossFit for Hope this Saturday, 9 June, at 0930. Audie Murphy Gym.

Anyone with access to the MWR gym is welcome to come and participate.

To donate, visit The funds raised go to the St. Jude Children's Research Hospital. A possible donation structure is to get those donating to give a certain amount for every rep you do during the workout.

WOD structure is as follows:

Three rounds of:
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Level 1 Certification

I've been getting some emails from people expressing interest in a Level 1 certification if it were to come to Fort Benning.
I put together a survey form to get a better picture of who is interested. Please fill it out if you'd be interested in attending a CrossFit Level 1 Seminar on post, and send it to anyone you know who might also be interested.

or for texting purposes:

16 May 2012

I'll be at Audie Murphy to do an "Intro to CrossFit" session tomorrow, Wednesday 16 May, at 1230. Free and open to anyone who can get into an MWR gym. If you'd like to meet up after that (~1330) for something other than intro stuff, let me know. 

Update 11 May 2012

Yes, I'm still here. I'm available for coaching and classes, just email me for more information or to set up a time. No, we don't have regular classes like other CrossFit gyms. Why? Partly my time constraints, partly the turnover rate of Soldiers on Fort Benning in various schools. I would welcome another Level 1 trainer helping out, thus eliminating the former reason for no classes. Let me know if you're interested. In the meantime, use our Facebook page to find other CrossFitters on post.

Training available

I'm available for 1-on-1 or group training at Audie Murphy. It's only available to MIL/Dependents, and it's free. You just have to set up a time with me in advance, and let me know what you'd like to cover (intro to CrossFit, skill specific training, a class WOD, etc).
For questions or to set up a session, email me at

To meet up for a WOD with others on post, use our Facebook page to connect with other athletes. The ad hoc nature of this affiliate seems to be what works best. If you're a CF Level 1 coach (and there are many out there) and are interested in volunteering to lead a consistent, recurring class, let me know and we can get that going.

Fight Gone Bad 6: What you need to know

Fight Gone Bad 6 is going down at CrossFit Inception at 9:00am Saturday, 17 September. Open to the public.  1951 Veterans Parkway, Columbus, Georgia.

To donate, either right now or after the event:

Even if you can't make the workout, you can still donate. Benefiting the Special Operations Warrior Foundation, The Infant Swimming Resource, and Camp Patriot.
At last count, over 1000 CrossFit Affiliates are participating, with over 13000 individuals raising donations.

Fight Gone Bad 6

Fight Gone Bad 6 is just under 3 weeks away (17 September).
For those of you who don't know, "Fight Gone Bad" is a named workout from CrossFit HQ.

Fight Gone Bad 6 is the 6th year of an annual fundraising event. CrossFit affiliates from around the country all perform the workout on the same day, each individually using the event to raise money for The Special Operations Warrior Foundation, the Infant Swimming Resource, and Camp Patriot.

There are currently over 8000 participants and 800 teams around the world.

FGB6 has pledged to pay for the college scholarships of ALL 31 children who lost their dad in the recent helicopter crash in Afghanistan on 8/6.  All kids from the incident, not just of the Special Operators.

You can donate without signing up to be a fundraiser: TO DONATE, TEXT "FGB6" to 57682, or GO TO WWW.FGB6.ORG OR

How you can participate as a fundraiser:
1. Visit to join our fundraising team.
2. Use the tools to tell your friends what you are doing and why, and they can donate on your page.
3. Join us on 17 September to do the workout.

More information will be coming, but mark your calendars for the morning of Saturday, 17 September. All will be welcome to participate in the workout, regardless of whether you've joined the fundraising team.
Update: No donations will be taken at the event. You can, however, continue to donate online even after the workout.