5.22.12 – Schedule


A nice shot of the Gonzalez family at the Pomona Fairplex during the Reebok CrossFit Games SoCal Regional on Mother’s Day weekend. Jaime first started with us in BaseFit when he noticed the banner from the street, then quickly jumped over to the On-Ramp and CrossFit. His eldest son, Nieco, started BaseFit shortly after and stayed there for a few months before transferring over to On-Ramp and CrossFit. Then Virginia, Jaime’s wife, also started BaseFit and hung out there for a couple months, too. She ended up transitioning to On-Ramp and CrossFit. Last, but not least, their youngest son, Dylan, is a little stud in the Youth S&C Program we have. This entire family has embraced the fit and healthy lifestyle that we foster at CrownTown. We’re proud of you guys and glad to have you as part of our community! – WW

Upcoming Events

June 23: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. We currently have Nick B., Yvette M., Leilani V., Kalena A., Melissa J., Vinny P., Joe D. and Tommie D. registered to compete. There are a few others on the wait list, too. **update** be prepared to utilize open gym hours for an extra WOD designed to specifically address the movements that have been released. – WW

July 28: Team Competition. 1 team = 2 men & 2 women and we can have as many teams from our gym as needed. Registration opens Monday, May 21st. Spectators are free. Click on this link for details.


Open Gym hours: (NLI Competitors scroll down for training)




Youth S&C Program:


On-Ramp Session #11:


NLI Competitors

Skill: 5 minutes to find a 1RM Snatch (full snatch Olympic style) warm-up as long as needed here, then start the clock.

Strength: OHS 5-5-5+ (add weight each set – hit failure on final set)

WOD: Part A)

Max reps in 2 minutes of HSPU/Hand Release Push-ups
Rest 2 minutes
Max reps in 2 minutes of double Unders
Rest 2 minutes
Max reps in 2 minutes of Hang Squat Snatch 75/55 Pounds
Rest 2 minutes

Repeat the above for 3 rounds.

Part B) 800 meter sprint immediately following 2 minutes of rest after final set of above

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