2.7.13 – WOD


Over 20 members showed up on Tuesday night for the first Endurance specific class. Huge turnout, which I’m confident based on the feedback thus far, will only get bigger. Nice work Coach Sarah!


A shot of the starting line take off for the first Endurance WOD. They did some 400 meter repeats with strict standards on mechanics and maintaining split times. Great job to all who took advantage of this added perk. I look forward to seeing your extra work pay off in the form of crushing some CrossFit workouts with running involved. ~ WW

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.”
Mark Twain

***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 23rd: Legendary Competitor’s Diamond in the Tough masters competition. Paula H., Errol T., Garey C., and, Kip F. are registered for this competition.
  • February 23rd:CrossFit Kinnick’s Battle of the Boxes. They have Intermediate and Advanced divisions for this team competition. Each team is comprised of 2 Men/2 Women. CrownTown has one team formed already. WW, Coach Rose, Nico A., and, Carly R. (Yes, the 16 year old phenom).
  • March 6-April 7: 2013 Reebok CrossFit Games Open begins. Registration is now live. Click here for more info.
  • March 9th: Fallen Angels I. This is an endurance race put on by Legendary Competitor (same venue as the NLI’s). 3.5-5 mile race. Click on the link for more info.

Thursday & Friday


AMRAP in 20 minutes of:

– 60 yard shuttle Sprint
– 10 Jumping Lunges
– 10 Dumbbell Push Press
– 10 KB SDHP



10 minutes to find a 3RM Front Squat


AMRAP in 5 minutes of:

– 7 Box Jumps, 24/20 inch box
– 7 Chest-to-bar Pull-ups

Rest 2 minutes

AMRAP in 5 minutes of:

– 7 Burpees jumping onto plate
– 7 Power Cleans, 115/75

Rest 2 minutes

AMRAP in 5 minutes of:

– 7 Thrusters, 115/75 pounds
– 7 Toes-to-Bar

Post results to comments and www.BeyondTheWhiteBoard.com

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

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