5.9.13 – WOD


One of the original “CrownTown Four Horsemen”, Joe Dinieri, is back! Should we welcome him with his farewell WOD, “Joe D.”?


Aftermath of “Six Three Ohhh” after that 30 minute pain storm on Wednesday.

***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


Skill: 15 minutes to find a 1RM Clean (Full)


21-15-9 reps for time of:

Deadlift, 315/205 pounds
Box Jumps, 30/24 inch box

*NOTE: this WOD has a 15 minute time limit

Post results to comments and www.BeyondTheWhiteBoard.com


8 rounds of Tabata Mash-up with:

Dumbbell Push Press
Alternating Jumping Lunges

Rest 1 minute

8 rounds of Tabata Mash-up with:


Rest 1 minute

8 rounds of Tabata Mash-up with:

Air Squat with jump and touch

Rest 1 minute

Sprint 800 meters

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

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