Congratulations to Melissa Johnston for her 2nd place podium finish at the NLI – Iron Will Series III on Saturday. CrossFit CrownTown is proud to have you as a competitor representing us. You work hard in the gym and it’s nice to see it pay off. Keep it up. – WW

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'”
– Muhammad Ali

Upcoming Events

July 6-7: UFC Challenge for Speed, Strength & Endurance at the UFC Fan Expo. 28 spots remaining. Blake S. is registered and in. Cash prizes, televised, etc. Click this link for registration information.

July 8th: Tough Mudder. I created a team, “CrossFit CrownTown”. Thus far we have, Nate C., Nick D., Melissa J., Calvin B. And I. We’re registered to start at 10:20am on Sunday. Click here to watch a video of a Tough Mudder. Email me at ww@crossfitcrowntown.com if you are interested in joining our team and I will email you an invite.

July 28th: Team Competition.Click on this link for details. We have 3 teams registered and 12 athletes. The event sold out in 30 minutes. Mark your calendars. Spectators are free and it’s at The Rose Bowl in Pasadena on July 28th.

September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.

Monday

SWOD: EMOM for 10 minutes perform 2 T&G Deadlifts (heavy as possible without losing form)

WOD: Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 20 Medball Russian Twists

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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