4.18.13 – WOD

“4th Quarter” 7 pm class on Wednesday evening during the Regional Workout 12.6. Women Deadlifting 225 pounds, men Deadlifting 315 pounds, muscle-ups, pull-ups, ring dips, wall balls, Toes-to-bar, and Burpee Box Jumps all going down. This week’s workouts have been challenging, to say the least, but I’m very impressed and proud at the same time to see everyone demolish the WODs. Keep on keeping on. ~ 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.
  • April 30th-TBA: CrownTown’s Nutrition Challenge III. Fitness Wave will be here on Monday, April 29th, in the morning, and, Wednesday, May 1st, in the evening. Sign up sheet is in the gym. $75 payable directly to Fitness Wave for “before and after dunk”. Our Supermarket Sweep in tentative for Tuesday, April 30th, in the evening. Will announce once confirmed. $25 to purchase a ticket to be present for the Supermarket Sweep, which will go in a cash purse for the winners.

Thursday & Friday




Row 500 meters – or – Airdyne 50 Calories
40 Burpees
Run 400 meters


5 rounds of:

1 Shoulder Press
3 Push Press
5 Push Jerk

Heavy, but doable. Once the bar is unracked, the entire round must be completed before reracking the bar. Rest 2 minutes between rounds.

Post results to comments and www.BeyondTheWhiteBoard.com


AMRAP in 20 minutes of:

– 400 meter Run
– 21 KB Swings
– 12 Burpees

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

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