4.10.13 – WOD


A look at the current On-ramp group learning the Overhead Squat. I have been in the fitness industry for over a decade and have never seen an exercise regimen change more lives than CrossFit has. It is by far, without a doubt, the most effective way to exercise for elite fitness. The downside of training the way we do is with the greatest reward comes the greatest risk for injury. With that being said, what I believe is the most important aspect to differentiate CrossFit CrownTown from other gyms is the level of education and ongoing coaching we offer. If we build our houses on a concrete foundation, it will ensure that we can show our members the quickest path to reaching their goals while minimizing the likelihood of any injuries or setbacks. ~ WW

“Mechanics and consistency, before intensity.”

~ Coach Glassman

***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

  • 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. Coach Rose & Coach WW both qualified for this competition. Come join our CrownTown community in supporting your coaches and helping them qualify for The Reebok CrossFit Games at The Home Depot Center in July.



WOD A: Tabata Row/Airdyne for Calories

WOD B: 10 minutes to build up to a heavy single of Power Snatch


12-9-6-3 reps for time of:
95/65 pound Power snatch

*NOTE: this WOD has a 10 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


Partner WOD:

AMRAP 25 minutes of:

– 5 Pull-ups
– 10 Supermans
– 15 Jumping Jacks

*one partner is running a 200 meter with a 45/25 pound plate while other performs AMRAP

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

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