1.16.13 – WOD


You’re looking at 80% of the Merriam Family (at least the ones that are members at CrownTown – above pic). From bottom to top (Cammi, Joe, Dylan, and, Jordain). This pic was taken on Tuesday morning during open gym. They decided to use the time to do a BaseFit workout from last week. This is a great example of CrossFit bringing family’s closer by sharing the experience of a fit and healthy lifestyle together. Good stuff. – WW



***ATTN ALL WOMEN – CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. This new schedule starts on Tuesday, February 12th. Contact us for a spot in the class. Click on the link for more info. Women CrossFit

***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. An Endurance class focusing solely on increasing your endurance. It is not CrossFit. Rather, an hour class focused on sharpening your running mechanics and increasing your running endurance. This group is being coached by Coach Sarah, and, programmed by Coach Sarah & WW. It will start on Tuesday, February 5th at 5pm. The group will meet weekly on Tuesdays from 5-6pm. Cost = $0 for all CrossFit members. That’s right an added perk that I suggest all of you take advantage of. Another day of coaching and training for FREE.

Upcoming Events

  • February 2nd: Legendary Competitor’s NLI Dynasty Series I in Orange County. Ryan O. is registered to compete in his first competition.
  • February 23rd: Legendary Competitor’s Diamond in the Tough masters competition. Paula H., Errol T., and, Kip F. Are registered for this competition.



100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
KB -or- DB Farmers Carry 200 meters
50 Box jump, 24/20 inch box
50 Air Squats
25 Pull-ups
50 ABMAT Sit-ups (touch TOES)

*NOTE: this WOD has a 30 minute time cap



10 minutes to find a 1RM Behind the Neck Jerk


For time:

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, to the hardware
50 Box jump, 24/20 inch box
25 Overhead squats, 65/45 pounds
25 L-pull-ups
50 ABMAT Sit-ups (touch TOES)

*NOTE: this WOD has a 25 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 10 minutes of yoga style stretching

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

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