3.13.13 – WOD


Coach Amber getting under a 100 pound Snatch during 13.1 on Saturday. Check out the support from her family. Her mom, sister, and, Vina T. jumping up and down while her husband, Nico, is waiting in suspense to see if she nails it. Not sure if she ends up getting this rep, but she did get one rep at that weight. Nice job, Amber. ~ WW

***ATTN ALL CROWNTOWN MEMBERS – Yoga classes have started! Every Thursday at 8:30am. 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

    May 17-19: Reebok CrossFit Games SoCal Regional Competition at Del Mar Fairgrounds. Top 48 men/women and the top 30 teams from the SoCal region compete for a spot to advance to the finals at The Home Depot Center in July.



    Test: 10 minutes to find a Max height Box Jump (we can use blue mats on top of boxes and/or boxes with plates on them, or the big tire – let’s keep this challenging, but doable and safe)

    WOD: Three rounds for time of:

    30 Pull-ups
    30 Deadlifts, 155/105 pounds
    30 Box Jumps, 24/20 inch box

    Post results to comments and www.BeyondTheWhiteBoard.com

    *NOTE: this WOD has a 20 minute time cap


    For time:

    4 rounds of:

    – Run 400 meters
    – 25 PVC OHS

    3 rounds of:

    – 20 Down ups (like a Burpee, but no push up and no jump and clap)
    – 20 Sit-ups

    2 rounds of:

    – 40 Air Squats
    – 40 Double Unders

    1 round of:

    – 30 Mountain Climbers
    – 60 jumping Jacks

    *NOTE: this WOD has a 30 minute time cap

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

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