4.22.13 – WOD


Coach Rose and I went out to LA to continue our training for regionals next month. We had some fun in the sun with our friends from Mean Streets lifting atlas stones, carrying weighted wheelbarrows, walking on our hands, sprints up stairs alongside the worlds shortest train track (Angel Flight), and a slew of other movements and workouts. This is the part we enjoy the most. It’s the process of preparing for the big weekend. When regionals comes its not who is going to have a “good weekend”, it’s who has put in the work all year long! ~ 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 confirmed for Tuesday, April 30th, at 8pm. $25 to purchase a ticket to be present for the Supermarket Sweep, which will go in a cash purse for the winners.



Strength: 3-3-3-3-3 Power Clean & Jerk

WOD: 7 rounds for time of:

– 7 Push Jerk, 155/105 pounds
– 7 Chest to Bar Pull-ups
– 7 Burpees

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 30 minute AMRAP of:

WOD starts with a buy-in of 6 laps (1.5 miles)
Then perform below AMRAP with remaining time:

– 5 Pull-ups
– 10 Supermen
– 15 Walking Lunge steps
– 20 Jumping Jacks

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

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