4.15.13 – WOD


Part of the 5:15am “Early Jerks Get The Snatch” class cranking out some Front Squats in last Friday’s chipper WOD.


CrownTown’s Nutrition Challenge III coming soon!

***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.
  • TBA: CrownTown’s Nutrition Challenge III more details coming soon
  • Monday


    WOD: 2012 Reebok CrossFit Games Regional WOD #4

    For time:

    50 Back Squats, 135/95 pounds
    40 Pull-ups
    30 Shoulder-to-Overhead, 135/95 pounds
    50 Front Squats, 85/65 pounds
    40 Pull-ups
    30 Shoulder-to-Overhead, 85/65 pounds
    50 Overhead Squats, 65/45 pounds
    40 Pull-ups
    30 Shoulder-to-Overhead, 65/45 pounds

    *NOTE: this WOD has a 22 minute time cap. If not completed within 22 minutes, add one second per rep to 22:00. For example; if you did 31 of the 50 Overhead Squats, you would add 19 missed OHS + 40 missed Pull-ups + 30 missed Shoulder-to-Overhead = 23:29 would be your time/score

    Post results to comments and www.BeyondTheWhiteBoard.com


    Three rounds for time of:
    Run 200 meters
    100 meter Walking lunge
    50 Squats

    *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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