3.28.13 – WOD


Errol T. is so good at wall balls he just stares at the ball really hard and it hits the target.

Album from 13.3


***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.

Thursday & Friday


Skill: Practice SMART goals for 10 minutes


For time:

– Run Backwards 200 meters
– 30 Box Jumps, 30/24 inch box
– 25 Dumbbell Push Press
– 30 Medicine Ball Cleans
– 25 Good Mornings, 45/25 pound plate
– 30 ABMAT Sit-ups
– 25 Ring Dips
– 30 Walking Lunge Steps
– Run 400 meters

*NOTE: this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


For time:

21-15-9 of:

Medball cleans
Bench Dips

Then 15-12-9 of:

KB Swings

Then 9-6-3 of:

DB Thruster

*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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