4.11.13 – WOD


As of Tuesday at 5pm these results were final. Our team finished 33rd out of 180 teams in the SoCal region. One year ago we finished 55th out of only 150 teams. So,…in a growing sport where everyone is getting better and more people are getting involved we are advancing and developing as athletes at a faster rate. Not to mention we have only been around for 1 1/2 years. Very, very impressive. Even though we get that bittersweet feeling of missing a chance to have a team compete at the Regional next month, it’s impossible for me not to be overwhelmed with positive feelings. Just like we discussed before anyone registered, we got together every Saturday morning for a few hours, had tons of fun hanging out with hard working, positive and like minded people who gave 100% effort towards each WOD. We raised our intensity levels, set many new personal records, and greatly enjoyed the process of competing. The by-product of all of this is we all got more fit. Isn’t that why we’re all here in the first place? We took away things to work on next year, motivation for the 2014 Open to come around and a time to look forward to as a community every year.
On a side note, if three teams happen to not register due to injury, lack of interest, or anything for that matter guess who gets the chance to step up? CrossFit CrownTown! We won’t hope for this, but will consider it a blessing that we’ll seize the day on.
Fortunately, Coach Rose and myself qualified as individuals to compete at the Regionals next month in Del Mar at the Fairgrounds. We’d greatly appreciate all CrownTown members to strap on their gear and come show your support for a day, two, or all three days. We’ll be competing against the top 48 in our division for a chance to get one of three spots at the finals in July. Every single athlete there is a world class CrossFitter. It will be a great spectacle and the more familiar voices/faces we have in the crowd the more we will enjoy the competition.
In closing, we look forward to continuing to help all of our members reach their goals of achieving elite fitness, pushing you to do things you never thought you could, keeping you motivated and holding you accountable to all of it. Cheers to another year of enjoying the process.

Your extremely proud head coach,

~ WW


***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.

Thursday & Friday


Strength: 10 minutes to establish a 3RM Bench Press

WOD: For time:

20 Front Squats, 205/135 pounds
30 Box jump, 30/24 inch box
40 Kettlebell swings, Blue/Pink
50 Wall ball shots, 20/14 pound ball

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


– Tabata Split Jumps
– Tabata KB Swing
– Tabata Push-up
– Tabata Jump and touch something 12″ above max reach

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

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