Check out this slow motion muscle up:

Open gym hours for Tuesday;

6:30am-7:30am
8:30am-9:30am
1pm-2pm
5:30pm-7:30pm

Use the above time slots to make up a missed wod or attack your weaknesses.

*Reminder – go to this site and register an account. The process is similar to Facebook (really fast and easy). Add yourself to CrossFit CrownTown. Then ‘sync’ your account to your Facebook account. This will log all of your workouts and give you the chance to post your results on FB, tells you if you PR’d, ranks your results in the gym and around the world. CrownTown pays for this account, as an added value to our members. Please take advantage of this really efficient site.

**Also, I wanted to comment on our ‘400 meter course’. It is definitely tougher than a flat track, but the good news is there are many benefits to that course. It will help us build more strength than a flat track, since it is a form of resistance training. Specifically, it will help build strength in the same muscles we use for sprinting (calves, glutes, hamstrings, quads, hip flexors and Achilles tendons). This will indirectly increase our speed, too!

Lastly, I appreciate everyone playing along with the 10 burpee penalty for, “check-ins”. Let’s keep this going! – WW