3.18.13 – WOD


The ladies, and, Nate C. After their heat last Saturday for the 13.1 event. From left to right is Autumn B., Paula H., Rose P., Sarah F., Amber A., Leilani V., Kalena A., and, Nate C. Nice pic guys!

I think the singer, Celine Dion, is a CrossFitter. Check out her quote:

“I’m not in competition with anybody but myself. My goal is to beat my last performance.”
Celine Dion

***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

  • March 9-April 6: Every Saturday for five weeks we will be hosting an in house competition style event. The workouts will be the Reebok CrossFit Games Open workouts. If you are registered to compete, please make sure you choose a heat time to perform your workout. If you are not registered, please show up between 7-10am to volunteer your time to help support your community. After the competition you may also get your workout in.
  • 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.



Skill: Snatch Balance 1-1-1-1-1

Speed: Power Snatch 3-3-3-3-3

Strength: Back Squat 5-5-5-5-5

*NOTE: perform 10 reps of straight legged ABMAT Sit-ups between every set

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: “Cindy”

20 minute AMRAP of:

– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats

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

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