Kip F. is a warrior. Do you think a little blood stops this guy from continuing the workout? This was a shot Gerry R. got of him during the double under portion of 13.3. He got smacked by the medicine ball during the wall balls. He later went on to nail two muscle-ups (one of them pictured below), which was after 150 wall balls and 90 double unders in 12 minutes. He actually got three, but didn’t lock out the last rep. Kip has made tons of progress this year and is enjoying the process of competing in the sport of fitness. All around great guy and we’re thankful to have him as a member of our community! ~ 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 – Women CrossFit Facebook Page. 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.

Wednesday

CrossFit:

Strength:

Thrusters 5-4-3-2-1 —-> add weight each set, resting 2:00 between efforts

WOD: 7 minutes to get as far as possible:

– 3 Thrusters
– 3 Toes-to-Bar
– 6 Thrusters
– 6 Toes-to-Bar
– 9 Thrusters
– 9 Toes-to-Bar
– 12 Thrusters
– 12 Toes-to-Bar
– 15 Thrusters
– 15 Toes-to-Bar
– 18 Thrusters
– 18 Toes-to-Bar
– 21 Thrusters
– 21 Toes-to-Bar

*NOTE: weights are 95/65 pounds. Continue this sequence for as long as possible until 7 minutes has expired

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For time:

5 rounds of:

– Bear crawl the length of the gym
– 7 Burpees
– 7 Wall balls

Then

5 rounds of:

– 200 meter Run
– 20 Box Jumps

Then

100 ABMAT Sit-ups

*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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