1.17.13 – WOD & Announcement


For those of you that are interested in increasing your strength above and beyond the regular classes, here is an overview of the Wendler Program (above pic). It works and its something you can use during open gym time. Ain’t nothing to it but to do it!


Keep reading…


***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. A Yoga class focusing solely on increasing your flexibility. Also, breathing exercises to strengthen your diaphragm. Both of these skill sets are great compliments to CrossFit training. They will help you recover from previous workouts and also allow you to achieve new range of motion during your WODs, which will increase strength and performance. We are very excited to be adding this program for all CrossFit members. This class will be instructed by Lauren Lujan every Thursday at 8am, and additionally, two Friday’s per month at 5pm beginning February 7th. The class will be 45-60 minutes in duration. Cost = $0 for all CrossFit members. You read that right. Another perk for CrownTown members I highly suggest you take advantage of.

***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.

Thursday & Friday


Teams of 5 for 25 minutes will perform:

– Run 400 meters
– Max rep Burpees
– Max Calories on Rower
– Max Air Squats
– Max Dumbbell Push Press

*NOTE: 1) runner determines rotation, 2) if we run out of rowers a light KB SDHP is the substitute and equally as effective, 3) score is teams total reps (run = 0, 1 calorie = 1 rep), 4) if less than 5 people form a team, they will rotate every 2 minutes



Bench Press 5 X 5 (must pause reps 1, 3, & 5, on chest for 3 seconds – same weight all sets – pick something heavy, but doable)


21-18-15-12-9-6-3 reps for time of:

95/65 pound Sumo Deadlift High Pull
Lateral Jumps, over a 24/20 inch obstacle

*NOTE: this WOD has a 15 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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