7.9.12 – WOD

Just a glimpse at what kind of awesome things are happening to the kids in our Youth Strength & Conditioning Program for 8-13 year olds. This is Dylan Gonzalez doing a couple sets of double unders and kipping pull-ups. This program is great for any kid to get in shape, build confidence, have fun and set them up for success by creating healthy lifestyle habits that will carryover in adult life. Coach Larry does a great job with the kids. Bring your kid by for one FREE trial class. Class is every Tuesday & Friday from 5pm-6pm. – WW

Upcoming Events

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.


WOD A: “Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up (MOD = X 2 of Chest-to-bar Pull-ups & Ring dips)
135/95 pound Squat snatch

*this WOD has a 12 minute time cap

WOD B: EMOM for 10 minutes Sprint out 100 feet, touch ground, Sprint back to starting line. Rest is amount of time remaining before next minute begins.

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

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