12.10.12 – WOD


Overhead KB carries testing core stability and overhead strength and stamina last week.

This is awesome and Ray Lewis is the man.

***ATTN ALL WOMEN – CrownTown has a new program for you. Women CrossFit

Upcoming Events

  • December 15th: CrossFit CrownTown Holiday Party. RSVP’d Member + 1 guest, if applicable. The party will be held at the brand new Tiki Island Bar & Lounge. The address is 100 North Lincoln Ave, Corona, 92882. The party starts at 6pm-?. Dinner (gifted from CrownTown) will be served between 6-7:30pm only. Tickets for Well Drinks & Drafts are being sold for $4 each and must be purchased by Thursday. Phone number is (951) 737-2262. This will be the first Saturday they’ll be open for business. We look forward to seeing you there and enjoying the evening with our CrownTown community (120 people RSVP’d)
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  • January 12-13: The OC Throwdown. Rose P. qualified finishing 41st out of almost 400 female athletes. WW qualified for the Pro Division finishing 25th out of 750 male athletes. More info here.



Death by Pull-ups
Immediately followed by
Death by 10 meter shuttle Runs




Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

*NOTE: this WOD has a 35 minute time cap

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

© copyright Powered By WW, LLC 2012

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