3.7.13 – WOD

Nick D. 300 pound squat clean


32 and growing…the first workout will be performed this Saturday between 7:30-9:30am. A heat schedule has been created and is available for sign-up inside the gym. If you are registered make sure you choose a time slot some time before Saturday. The gym will be open at 7am Saturday morning for those athletes that are scheduled to go at 7:30am to be able to warm-up. We will start Heat #1 promptly at 7:30am. All registrants are also required to help by judging an athlete of another heat. We will review standards and scoring before each heat. There will be a suggested warm-up posted in the gym for all athletes to prep ideally for the movements in 13.1.

If you are not registered for The Open then you will have the opportunity to workout at 10am. The workout is a 17 minute AMRAP and the clock will start at 10am. It is your responsibility to be at the gym in time and warmed up adequately by 10am. On-ramp starts at 10:30am, so we need to make sure we’re all done with the WOD, cleaned up and reorganized by 10:30am. If you would like to come spectate, volunteer to help out with judging and/or set up you are welcome to come as early as 7am. Friends and family are also welcome to come support you during your workouts. We’d appreciate all the help we can get. Lastly, this basic schedule will be every Saturday for the next five weeks. We’re looking forward to pushing one another to a new level of intensity, enjoying the experience of a community building event, and, having a ton of fun while we do it.

Go Team CrownTown! ~ 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.

Thursday & Friday

CrossFit: Teams of 4

5 rounds total of :30 of ALL out effort followed by :30 of rest at each station:

1) Bar Muscle-ups
2) Airdyne/Rower for Calories
3) Dumbbell Thrusters
4) Toes-to-Bar

Post results to comments and www.BeyondTheWhiteBoard.com


For time:

21-15-9 reps for time of:

– Dumbbell Thrusters
– Pull-ups

Immediately followed by:

21-15-9 of:

– Wall Balls
– Dumbbell Bent Over Rows (same dumb bells as thrusters)

*NOTE: this WOD has a 25 minute time cap

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

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