4.8.12 – WOD


From left to right, Steve L., Garrett M., Nate C., and, Bryan M., just finished 13.5 on Saturday. Everyone had a great time during the Open events these past five Saturday’s. We’ll be posting a recap of the five weeks soon. Back to the daily grind of having fun and getting fit. ~WW

“Surround yourself with only people who are going to lift you HIGHER. Life is already filled with those who want to bring you down.”

~ Oprah Winfrey

***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 – Yoga classes have started! Every Thursday at 8:30am. Take advantage of this CF member perk.

***ATTN ALL CROWNTOWN MEMBERS – The Endurance program is in full effect! Every Tuesday at 5pm. Take advantage of this CF member perk.

Upcoming Events



Strength: Split Jerk – 10 minutes to build up to a 1RM

WOD: “The Chief”

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 2 rounds for time of:

200 meter Run
20 ABMAT Sit-ups
200 meter Run
20 V-ups
200 meter Run
20 Toes-to-Bar
200 meter Run
20 Knees-to-Elbows
200 meter Run
20 Heels to Heaven

*NOTE: this WOD has a 25 minute cap

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

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