2.28.13 – WOD


8pm BaseFit getting down on some Tabata ABMAT Sit-ups Wednesday night. That class is always packed!


This pic was taken at 11,000 feet elevation at the top of Devil’s Backbone at the highest point of Mt. Baldy on Tuesday. We raced/ran/walked/crawled/climbed our way to the top. Basically, a four hour ascent and decent total. If it wasn’t for my CrossFit training I couldn’t have done it. Very thankful to be able to do these things. ~ 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.



Part A) 12 minutes to build up to a heavy single Snatch
Part B) 12 minutes to build up to a heavy single Clean
Part C) For time:

Run 1000 meters
100 Push-ups
135/95 pound Snatch, 10 reps

*NOTE: Part C has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


Warm-up: Jog 800 meters


7 Rounds for time of:

– 7 Wall Balls
– 7 HR Burpees

Cool down: Walk 400 meters

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

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