3.6.13 – WOD


Women CrossFit was poppin’ on Sunday morning at 8:30am. That group of dedicated women is growing and growing. Great to see them having fun and getting fit. Good job Coach Rose! ~ 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. Lyndy L. is doing this race. she starts at 8:30am. Click on the link for more info.




5 rounds for time of:

– 1 Rope Climb, 15′
– 5 Handstand Push-ups, 3″ deficit
– 10 Knees-to-Elbows
– 15 Kettlebell OH Lunge, Blue/Pink
– 200 meter Run

*NOTE: this WOD has a 25 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

WOD B: no more than 3 attempts to find a Max rep set of Double Unders

BaseFit: 5 rounds for time of:

– 400 meter Run
– 100′ Walking Lunge Steps
– 20 Push-ups

*NOTE: this WOD has a 30 minute time cap

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

© copyright Powered By WW, LLC 2013

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply