2.28.13 – WOD

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

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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.

Thursday

CrossFit:

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

BaseFit:

Warm-up: Jog 800 meters

WOD:

7 Rounds for time of:

– 7 Wall Balls
– 7 HR Burpees
– 7 KB SDHP

Cool down: Walk 400 meters

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

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