5.2.13 – WOD


Quicksilver 7pm post WOD on Tuesday night. They were feelin’ strong after they smashed the Power Clean, HSPU, Back Squat AMRAP.

***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-June 10th: 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.

Thursday & Friday


Warm-up: EMOM for 10 minutes perform:

3 reps of SMART goal #1 on odd minutes
3 reps of SMART goal #2 on even minutes

Strength: Good mornings 3-3-3-3-3

WOD: 3 rounds for time of:

300 meter Shuttle Run (fire hydrant and back, green fence and back = 300 meters)
21 Deadlifts, 185/120 pounds
7 Bar Muscle-ups

*NOTES: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Four rounds for time of:

Run 400 meters
50 Air Squats

*NOTES: 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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