Endurance class has only been going for three weeks now and look at all the PRs for the 1 mile TT. It is true you can get more fit pretty quick, but you want to know where most of the improvement came from? Mechanics! They do skills and drills before every WOD. This translates to efficient mechanics during the WOD and then leads to PRs. Niiiice work Coach Sarah and the Endurance team. ~ WW

***ATTN ALL CROWNTOWN MEMBERS – Yoga classes have started! Every Thursday at 8am. We’ll also announce certain Fridays at 5pm. Take advantage of this CF member perk.

***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 – The Endurance program is in full effect! Every Tuesday at 5pm. Take advantage of this CF member perk.

Upcoming Events

• 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.

Wednesday

CrossFit:

For time:

5 HSPU
10 Deadlifts, 315/225 pounds
15 HR Burpee Box Jumps, 30/24 inch box
20 T2B
25 KB Swings, Red/Blue
30 Wall Balls, 20/14 pound ball
25 KB Swings, Red/Blue
20 T2B
15 HR Burpee Box Jumps, 30/24 inch box
10 Deadlifts, 315/225 pounds
5 HSPU

*NOTE: this WOD has a 25 minute time cap

WOD is courtesy of our friends at CF Mean Streets

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit:

Part A: Tabata Squats (score is lowest amount)

– rest 3 minutes

Part B: Sprint to green fence, jog back X 8

– rest 1 minute after final Sprinter finishes their 8th sprint

Part C: Tabata Squats (score is lowest amount)

– rest 1 minute

Part D: Tabata ABMAT Sit-ups (score is lowest amount)

*NOTE: score is sum of all three Tabata scores

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

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