Congratulations to June’s On-Ramp group. Make sure you give them a CrownTown welcome, as they join the group classes. From left to right, Lauren, Paige, Jenn, Alison, Kelly and Sergio. – WW

“In matters of style, swim with the current; in matters of principle, stand like a rock.”
-Thomas Jefferson

Upcoming Events

July 6-7: UFC Challenge for Speed, Strength & Endurance at the UFC Fan Expo. 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 9:40am 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.

August 4th: 31 Heroes WOD. This is a Saturday. Last year we hosted this WOD. We will be doing it again. Make sure you visit the site to learn about the cause. A small donation of $31 to get a tee shirt and do an awesome WOD for a great cause.

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.

Thursday & Friday

Warm-up: Group joint mobility & dynamic stretching

WOD: For time:
Run 1600 meters
150 Double-unders (modification is 2 X single unders)
50 Burpees
Run 800 meters
100 Double-unders (modification is 2 X single unders)
35 Burpees
Run 400 meters
50 Double-unders (modification is 2 X single unders)
20 Burpees

*this WOD has a 40 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Ankle stretch with band & KB we did last week (2 minutes each side)

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

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