9.4.12 – Schedule


Solid turnout for the holiday fun. We had another dozen or so show up at 9am. It’s great to see the dedication you all put in. Being fit and healthy is a lifestyle choice. You are enjoying the benefits of your hard work. I’m proud to be able to coach you. – WW

Relationships are the hallmark of the mature person. -Brian Tracy


September 8th: Tunnel to Tower Run in Corona. This 5k Run is a patriotic event acknowledging the sacrifices of firefighters, peace officers and our nation’s military service members in the name of Firefighter Stephen Siller who died saving others on 9/11. The proceeds will help build “Smart Homes” which are designed for our severely wounded veterans and also help to send care packages to our troops. Michelle P. is spearheading this event with interested participants to form a team of CrownTown’ers running together.

October 12th: Fitness Wave will be here Friday evening for the follow-up dunk. This date marks the end of the challenge. If you know you can’t make this date, please click on the link and schedule your follow up dunk directly with Fitness Wave ahead of time, as close to this date as possible.

October 13th: NLI “Warrior Soul Series” II – This is a CrossFit competition with three different divisions plus a masters division.

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.

December 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division.



“WW Protein Smoothie”

This is especially good when it’s hot outside and you’re strapped for time.

In your blender throw the following in it:

1 organic banana
2-3 tablespoons of TJ’s raw unsalted smooth almond butter
2-3 cups of TJ’s unsweetened coconut milk
2-3 cups of ice
1-1 1/2 scoops of SFH Pure Whey chocolate (or vanilla) protein powder
1 dash of cinnamon

The amount of certain ingredients varies depending on the consistency you prefer. Play with it. Also, if it’s in the morning add a little black coffee to the mix. Blend to desired consistency and enjoy!

CrossFit open gym hours:



Youth S&C Program:


On-Ramp session #1:




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