FITNESS CHANGES LIVES
Expert Coaching. Convenient Location. Unified Community
CrossFit Mudtown
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:
- We're always taking on students for OnRamp or personal training. Please give us a call to learn more, 205-790-2019.
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- OnRamp - 5 one-on-one sessions with a coach to learn the basic movements and intensity of CrossFit. After OnRamp, you are encouraged to jump into our group classes.
- Personal training - one-on-one sessions with a coach to hit whatever your personal goals are (e.g. lose weight, become a better Olympic weightlifter, etc.)
- If you have participated in CrossFit before checkout our membership options and sign-up for a FREE trial class.
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
Andrew Hall
Member since: January 2022 What do you do for a living? Government service for the great city of Mountain Brook. Where are you from originally? Montgomery, Alabama How did you hear about CrossFit and what was your first workout? I was first exposed to CrossFit by seeing the Games on ESPN. I have no idea […]
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.
“Ric”
"Ric" joined CrossFit Mudtown as a member in 2016. In 2018, he moved to Nebraska and was the general manager for a brewery and family restaurant in North Platte. He returned to Birmingham in 2020 and started coaching. He enjoys college football, college basketball, and the Emmy-winning television show Dateline, which has just entered its 30th season. Ric's real name is Casey Sturgill. _______________________________________ Certifications- CrossFit Level 2
“Oatie”
Being a high school and college athlete taught Kate “OATIE” the value of being part of a team. Several years after college, trying out various types of fitness, Oatie realized she missed the team/family atmosphere.. she missed community fitness. In 2012 her journey with CrossFit started when she joined Carport CrossFit in Irondale, AL. As her fitness journey progressed so did her love of CF methodology. In 2018 Oatie’s desire to help others with their fitness goals led her to obtain her CF-L1 and she began coaching at her home gym. Oatie looks forward to more training opportunities and sharing her knowledge and zest with her new home gym, CrossFit Mudtown. She is married (Jen) and they have 2 dog kids, Olive and Ojai. -- Certifications-CrossFit L1
Alison
Alison joined CrossFit Mudtown in 2021 when she and her husband moved to Birmingham, AL. She has been part of the CrossFit community since 2009 and really enjoys helping people improve their lives through fitness, especially strength training.
Julianna
Julianna grew up training in gymnastics, dance, cheer, and track. The first time she ever picked up a barbell was at CrossFit Mudtown in 2021. CrossFit exposed her to a multitude of new skills and movements, so coaching was a natural progression. Julianna started coaching girls gymnastics at the age of sixteen in her hometown: Louisville, KY. She has coached preschool to level-ten girls, and she even had a stint coaching level-one boys! Because of her love for pushing others to be the best version of themselves, Julianna decided to get her CrossFit L1 certification in December of 2022. Outside of the gym, Julianna is pursuing her master’s and doctorate degrees, and she likes to constantly grow her cheer skills and techniques. You might see her cheering on the sideline of your favorite professional team ;) She and her fiancé are avid Tennessee fans, and they will never miss an opportunity to wear orange.
Serena
Serena moved to Birmingham from Rochester, NY in July of 2022 for her husband’s job. The day after moving in, she dropped in at Mudtown and instantly got a great feel for the community. Serena found CrossFit in January of 2020 and instantly enjoyed how there is always something to work towards and a new skill to learn as it reminds her of her years as a competitive gymnast. She really enjoys the community atmosphere and having others who support your growth and achievements.
Josh
Growing up, Josh's life revolved around sports. From soccer to basketball to swimming to football, he was always “in season” growing up. The main sport for Josh 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 he got his first taste of CrossFit. During one winter break Josh 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.” Josh chose CrossFit as his fitness routine because of the constant variation, competitive aspect and community atmosphere. CrossFit allows for Josh to express his competitive nature in a fun and healthy way and has introduced him to some of his best friends and colleagues.Certifications:
- CrossFit Level 1
- USA Weightlifting Level 1
Jacki
Jacki has always been active, running track and cross country in her youth and in college. She holds a state record for the 100 yard dash in Pennsylvania. She discovered CrossFit 15 years ago and knew right away it was for her. It was something after scholastic sports that could fulfill her need to compete and push herself. In 2006 she attended her first CrossFit Level 1 certification and began coaching at her gym in Pittsburgh. Over the years, she’s moved across the country with her husband Danny and two girls, Kaidyn and Kinsley, but has always found herself at home in a CrossFit gym. Showing her kids that being strong and confident is one of her top priorities. She has competed and trained with some of the top athletes, and has been coached by some of the best coaches out there. In 2015, Jacki and Danny along with their brother and sister-in-law Billy and Lainey, fulfilled their dream of opening their own gym and CrossFit Mudtown began. They added their son, Nash, to the family in 2016 and Jacki continued to CrossFit through out her pregnancy. As an athlete, Jacki loves competing and pushing her body to new limits. Coaching comes natural and is Jacki’s biggest passion. She loves to help people push themselves farther than they ever thought possible.
Certifications:
- CrossFit Level 1
- CrossFit Level 2
- CrossFit Weightlifting
- CrossFit Gymnastics
- Lululemon Ambassador
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
- CrossFit Level 2
Mel
In 2016, Mel moved from California to Alabama with her husband, Josh, who also coaches for CFM. They stepped foot in our gym on their second day in BHM and immediately felt at home. Mel played softball in college, which is where she developed her love for strength and conditioning, and CrossFit filled the void of competitive sports. She found the supportive atmosphere in our box comparable to being on a team, which is something she missed. In addition to coaching on occasion, Mel works full-time as a physical therapist, where she applies many of CrossFit’s principles to the care of her clients.Certifications:
- CrossFit Level 2
- 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 - 4 students = $200/person
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. 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 $75/hour
×CFM Sweat Class
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.
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Class Structure:
Classes are 45 minutes in length and geared towards kids ranging from Kindergarten to 5th Grade. Each class includes a warm-up, a skill of the day and a game. Though these classes are in a group format, your unique child will be challenged on an individual level with all the benefits of a group environment.
Class Schedule:
Wednesdays 3:15-4:00pm
A minimum of 5 kids per session is required. Parents will be notified and reimbursed if we do not meet the minimal requirement.
**Note: There are no make-up classes. Classes will be held at Meadowlawn Park in Cahaba Heights. In the event of inclement weather, classes will be held at CrossFit Mudtown (4125 Autumn Lane Vestavia Hills, AL 35243). Parents will be notified the night before if we plan to relocate the class due to weather.
Payment Plans:
Single Visit/Drop-In... $10
**Family Discount: $8 for each sibling (email [email protected] to receive this discount)
There are no contract requirements for kids. Refunds will not be issued if you register your child for a class, but are unable to make your reservation. Please feel free to contact us if you have a special circumstance that bears consideration.
Click here or hit the "Drop In" button on the top right of our website's home screen to register. Email [email protected] for help registering.
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