4.3.12 – WOD


This is what you call dedication. Dylan M. had an unfortunate accident while racing motocross and broke two bones in his hand. How many workouts did he miss? None. We have worked together since the setback to modify WODs around his injury. Every time we train we are doing multi joint compound movements (which is just a fancy way to say we use our whole body), so he doesn’t have to worry much about getting deconditioned. While he can’t use that hand, the rest of his entire body is staying in shape. This is one reason why the cast comes off this Friday and how he’s set to race two days later on Sunday on a near professional level. Keep Dylan in mind, if you are in a similar situation knowing you can train around your injuries safely. Studies show that the endorphins released from working out keep spirits high during recovery to ensure you stay positive and also that blood flow promotes healing. ~ 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.



Strength: Overhead Squat 5-5-5

WOD: AMRep in 10 minutes of:

21 Push Press, 95/65 pounds
21 Supine Ring Rows
15 Push Press, 135/95 pounds
15 Supine Ring Rows
9 Push Press, 185/120 pounds
9 Supine Ring Rows
Max reps of Push Press, 205/135

Post results to comments and www.BeyondTheWhiteBoard.com


Seven rounds for time of:

3 Wall Climbs
5 Burpees
7 Toes to bar
9 Box jumps, 24/20 inch box

*NOTE: this WOD has a 20 minute time cap

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

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