FITNESS CHANGES LIVES
Expert Coaching. Convenient Location. Unified Community
What is Functional Fitness
At CrossFit Mudtown we strive for the highest quality in every aspect of a CrossFit gym. Quality facility, quality training, quality community. With us you will learn that hard work is the key to achieving results, that form is more important than your score, and that community is really what makes this fun. Our mission is to educate you and improve your overall quality of life through fitness and a healthy lifestyle.
What is CrossFit? Here it is in 100 words by Greg Glassman. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
More from crossfit.com. CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective. Read More.
Our Gym
Community
Get Started at CrossFit Mudtown:
- Next FREE Community Class is Saturday, May 5th @ 10am. All fitness levels welcome!
- We're always taking on personal training OnRamp students. Please give us a call to learn more, 205-790-2019.
- If you have participated in CrossFit before checkout our membership options and sign-up for a FREE trial class.
mealfit.co:
Paleo meals made ready to eat, delivered to our gym weekly! Order by Sunday at noon then pick-up your meals on Monday between 4-6pm. Click below to order.
Resources
Resources
CrossFit Sites
CrossFit.com – Homepage for our beloved sport. Find endless information about CrossFit.
CrossFit Journal – Go-to source for all things CrossFit; articles, instructional videos, tips and tricks.
CrossFit Certifications – Looking to take your training to the next level? This website discusses various options.
Mobility WOD – All human beings should be able to perform basic maintenance on themselves.
The Traveling WOD – Workout ideas while your traveling – no/minimal equipment required.
Chiro/Rehab
Hug Chiropractic – Dr. Jill Bivona. Located right here in Cahaba Heights.
The FARM – Located in Chelsea, AL. Drs. Beard and Sloan are leading experts in the field of chiropractic care, rehabilitation and sports performance.
Equipment/Accessories
Rogue Fitness – Experts in CrossFit equipment/accessories
Nike weightlifting shoes
Adidas weight lifting shoes
Reebok CrossFit – CrossFit apparel, shoes and accessories
Bob’s Belts – Hand crafted weightlifting belts, made in the USA
Pink Dino Etsy Shop – wrist wraps
Wentworth Designs LLC – Mini Whiteboard
Nutrition
Eat to Perform
Whole 9
Paleo Nick
Mark’s Daily Apple
Paleomg
Zone Diet
FedUp
Hungry for Change
Gyms We Like
Eastside Strength & Conditioning
Fulcrum Training Hall
CrossFit Artis
Catalyst Athletics
Wichita Falls Athletic Club
Books You Should Read
Starting Strength
Becoming a Supple Leopard
The Talent Code
What Makes Olga Run?
Learning to Breathe Fire
Extreme Ownership
Member Spotlight
Billy, Lainey, Quinn & Billy IV Rodgers
Each of our lives have been elevated in some capacity by Billy and Lainey Rodgers. Whether for you it has been feedback received on your lifting form and technique leading to your next PR, or dedicated time and care toward education on your fitness and health through nutrition. We are better today because of […]
Read MoreOur Trainers
We come from diverse backgrounds that allow us to provide unique perspectives and bring many strengths to the table. That said, we all share one primary belief; CrossFit can change your life. With a combined 40+ years of CrossFit experience we pride ourselves in educating our athletes and pushing them to levels they never thought possible all while maintaining safety and technique. Paying attention to the details, consistent communication, and integrity are what separate us from other gyms.
Josh
Josh’s life has always revolved around sports. From soccer to basketball to swimming to football, he was always “in season” growing up. Josh’s main sport was baseball and he went on to play in college. After deciding to hang up the cleats and focus on school, Josh walked on to Oregon State’s rowing team because he missed the daily life of a collegiate athlete. It was in college that Josh got his first taste of CrossFit. It was winter break for his college baseball team when he decided to buy a Groupon to a local CrossFit gym. The first workout he remembers was bench press and then Grace. At the end of the workout, the coach said, “So that’s CrossFit… let me know if it’s something you want to do every day for the rest of your life.” Well, that didn’t quite happen right away. Josh didn’t even finish out the Groupon 10-pack before he went back to the old-school, different day different body part type of lifting. It was not until his last year of college that he started training exclusively at a CrossFit gym (CrossFit Train in Corvallis, Oregon). Josh has always known that he wanted to work in the sport/fitness industry in some capacity. He began college as a Exercise and Sport Science major, but eventually switched to Marketing to pursue opportunities on the business side of sports and fitness. He moved to Birmingham in June of 2016 with his (now) fiancé Melanie. Josh worked in the athletic department at UAB for a year, handling ticket operations. He now works at Framework Events in suite #300 at CrossFit Mudtown.Certifications:
- CrossFit Level 1
Quinton
I have been active in CrossFit since 2009 and coaching since 2012. I found CrossFit as a way to better myself for my career as a Firefighter, I originally was doing typical body building lifts with some cardio thrown in. But after My first CrossFit workout which mimics a typical Fire scene I realized that I was not in as good as shape I thought I was in. After high school I joined the Navy and spend four great years out at sea. And in 2006 I moved to Birmingham and started my career as a firefighter/paramedic. I am currently in the Air Force reserves. I met my wife in high school and we've been together since ,we have a wonderful son Maverick who seems to always be happy. I love the community of CrossFit and finding new ways to push myself.Certifications:
- CrossFit Level 2
Jacki
Certifications:
- CrossFit Level 1
- CrossFit Weightlifting
Lainey
In 2008, Lainey was encouraged to try CrossFit. Like many, she was skeptical and a little intimidated. Wasn't this new fitness craze for meatheads and people who's main goal was to puke after their workout!? Her first workout was Cindy. It was intense, but fun. She kept at it and found that CrossFit could be for anyone.
Over the years she has learned from some of the top trainers in the country. It has been drilled into her that form and consistency are the pillars to improving your fitness and creating a healthy lifestyle through CrossFit. Her greatest achievements are not her own PR's (that's Personal Record in CrossFit lingo), but to see her students reach their potential and then surpass it.
Certifications:
- CrossFit Level 1
- CrossFit Kids
Billy
Billy started CrossFit in 2006 at a Lifetime Fitness in the basement of the Target Center in Minneapolis. He did “Cindy” with assisted pull-ups at least twice a week. Since then Billy has moved around the country and learned from some of the best trainers in the world. Billy has a keen eye for form, especially with the Olympic lifts and other barbell movements. Billy was a 3-sport (football, hockey, track) athlete in high school and played collegiate football at Bemidji State University, Go Beavers! The team aspect and competitive atmosphere is what originally drew Billy to CrossFit, and the ability to improve other people’s lives through fitness is what drives Billy as a coach. Whether you are a top end competitor or a beginner Billy has the skills to move you to the next stage in your fitness journey.Certifications:
- CrossFit Level 2
- CrossFit Barbell (with Mark Rippetoe)
- USAW Level 1 Weightlifting Coach
Danny
Danny has been active in CrossFit since 2007 as an athlete, coach, and within his full-time profession. Originally born in Pittsburgh, PA, Danny spent most of his years growing up in Plymouth, MN, and attended Benilde-St. Margarets High School where he was a 3 sport athlete for all 4 years. After graduation he attended Bemidji State University where he was a 3 year letter winner in football, who won their first conference championship in 53 years during his senior season. After college he began working in the event management field and was introduced to CrossFit in 2007. While moving around for work, Danny met his wife Jacki at CrossFit Pittsburgh where they both coached and worked out. After living in Pittsburgh for 2 years, Jacki and Danny moved to Omaha, NE, for 3 years and then to Birmingham, AL, in June of 2014. They have two wonderful daughters, Kaidyn and Kinsley and son, Nash.Certifications:
- CrossFit Level 1
Melanie
While studying Health and Exercise Science at the University of the Pacific, Melanie was a 4 year starter for the Tigers' NCAA D1 softball team. It was during her collegiate career that she developed a passion for strength and conditioning. Following graduation in 2016, she moved from northern California to Birmingham with her boyfriend. After just one day in the Ham, they found themselves at our gym and Melanie became a member of a CrossFit gym for the first time. She quickly learned that CrossFit filled the void of competitive sports and found the supportive atmosphere in our box comparable to being on a team. Although their plan was to only stay for the year, Melanie was accepted into UAB's Doctor of Physical Therapy program as part of the Class of 2020. She aspires to merge her two passions (PT and CrossFit), by rehabbing, training and educating athletes.Certifications:
- CrossFit Level 1
Patrick
Before finding Crossfit, Patrick trained as a competitive triathlete, competing in multiple sprint and half-iron distance triathlons each year. By 2012, the high-volume training had taken it's toll and Patrick was sidelined with yet another over-use injury. Unable to exercise for 6 months, he became overweight, out of shape, tired, and discouraged. In December of that year, Patrick wandered into a Crossfit class and never looked back. He developed a passion for Crossfit when he began to notice that he no longer had to force himself to get into the gym as he had in the past. The competition, comradery, and fun of his Crossfit workouts left him constantly wanting more.Certifications:
- CrossFit Level 1
- CrossFit Weightlifting
What We Offer
OnRamp
New to CrossFit?
This is your first step. OnRamp is our introductory program designed to familiarize participants with the movements and intensity of CrossFit and set them up for success prior to entering our general group classes (click on the New Athlete Training Guide to the right to see full program outline). Participants are educated on CrossFit methodology and will physically learn proper form and technique for many common movements seen in group classes.
Our OnRamp program consists of a *minimum of 5 one-on-one personal training sessions with each one lasting approximately 60-75 minutes. Sessions are conducted on a mutually agreed upon schedule until all required sessions are complete (typically over a two week period). For those completely new to CrossFit, completion of the OnRamp program is required to participate in regular group classes.
*Depending on a participant's skill/fitness level, additional personal training sessions may be required.Why personal training to get started?
Group classes are more effective for the coach, you, and the experienced members when a proper fundamentals program is implemented before you are released to join a group class. Our mission is to serve clients who are open to a long-term professional relationship with a coach, to help manage their health, well-being, and fitness for life. Building a foundation of trust and knowledge in a one-on-one setting sets you up for success far better than throwing you to the wolves and hoping for the best.
Ready to get started?
- 5 OnRamp personal training sessions + 1 week unlimited group classes - $250
Small Group Rates (max of 4 students, includes one week of free classes):
- 2 students = $200/person
- 3 students = $175/person
- 4 students = $150/person
Schedule a complimentary consultation to chat with one of our coaches about you’re goals and how we can help you start building the road to success.
×CrossFit Classes
FREE TRIAL CLASS
- Experienced CrossFitters - click here to sign-up for a free drop-in
- No CrossFit experience - We offer a beginners intro class where you meet one-on-one with a coach to discuss your health and wellness goals. You'll also complete a short workout to give you a taste for what CrossFit is all about. This is available to anyone who is interested in checking out our gym and has not participated in CrossFit classes before. We offer a beginners session every Saturday morning at 9am. View our calendar and click on any Beginner Free Trial class to get registered. Have questions? Give us a call to learn more, 205-790-2019.
Monthly Membership - nice and simple, one option, no contracts
Reduced Rate Monthly Memberships - please call to set-up membership, 205-790-2019
- Military/Fire/Police - 20% off
- Student/Teacher - 15% off
- Couples - 10% off total membership fees
Class Package
A great option for those that travel or would like to supplement CrossFit or barbell exercises with their current training regimen.Drop-in
×Nutrition
The pyramid says a lot, but mainly 'you can't out-train a bad diet'. Proper nutrition is the foundation for our success in and out of the gym and it's a lifestyle choice. There is no easy answer or magic bullet. Only education and consistently sound choices every day will sustain a lifestyle of proper nutrition. Nutrition also shouldn’t become an obsession that inhibits your daily life. Everyone lets loose from time to time and shares some birthday cake or ice cream with friends. Finding the happy medium is the key to achieving your goals, and we want to help you find that medium.
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Personal Training
Trainers are available for one-on-one or small group attention per your request. For any individualized needs that aren’t being met through our group CrossFit classes please contact us. We will work together to create a specialized program that fits your needs and provide the personal attention to drive success.
Personal Training - sessions start at $60/hour
×Childcare
Childcare Policies:
- The childcare room is available for kids ages 6 months and up.
- Parents must remain on-site when using the childcare service.
- Children must be signed in to the childcare room log sheet each time they are dropped off.
- Water and snacks are ok.
- 1 child: $30
- 2 children: $45
- 3 children: $55
- 4+ children: $60
- Drop-in rate: $5/child
- Monday: 8:15am, 3:30pm, 4:30pm, 5:30pm
- Tuesday: 3:30pm, 4:30pm, 5:30pm
- Wednesday: 8:15am, 3:30pm, 4:30pm, 5:30pm
- Thursday: 3:30pm, 4:30pm, 5:30pm
- Friday: 8:15am, 3:30pm, 4:30pm, 5:30pm
- Saturday: 10:00am
Kids Classes
CrossFit Kids is a method for teaching Greg Glassman’s CrossFit to children ages 3-18. Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.
CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high-school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; it is inexpensive and often requires little or no equipment, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives.
CrossFit Mudtown is a licensed CrossFit Kids affiliate with properly trained coaches excited to work with your kids. ×
