5.8.13 – WOD


This is a pic of the hierarchy of the development of an athlete. Think of building a pyramid. You want the base to be built on concrete, right? That’s Paleo. The metabolic conditioning, gymnastics and weightlifting is handled at CrossFit CrownTown. Show up consistently to your workouts and put in extra when you can (Endurance, Yoga, Saturday’s, BaseFit). The sport is you testing your fitness. Is it a 5k race, soccer league, mud run, etc? This depicts the importance of nutrition. Keep going strong to all the challengers. You’re already 20% completed. Build that pyramid strong. ~ WW

“The challenge of leadership is to be strong, but not rude; be kind, but not weak; be bold, but not bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.” ~ Jim Rohn

***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.

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WOD: 5 rounds for time of:

20 Pull-ups
20 KB Swings, Blue/Pink
20 Double Unders
20 Overhead Squats, 95/65 pounds

*NOTE: this WOD has a 30 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: “I drop Base in yo face!”

3 rounds, each for time of:

400 meter Run
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

– rest 5 minutes between rounds

*NOTE: this WOD has a 30 minute cap including the ten minutes of rest

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

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