This jump is over 5 1/2 feet (67″+). This guy also holds the current world record box jump. And, he CrossFits.
***REMINDER***this Thursday, May 16th, will be the normal Friday schedule. The gym is closed Friday-Sunday due to the SoCal Regional in Del Mar. If you normally workout on Thursday, nothing is changing. If you normally workout on Friday, your class will be at the same time, but on Thursday instead. Details are on the main whiteboard at the gym.
***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 – The Endurance program is in full effect! Every Tuesday at 5pm. Take advantage of this CF member perk.
- May 17-19: Reebok CrossFit Games SoCal Regional Competition at Del Mar Fairgrounds. This is the top 1% of CrossFit athletes from San Luis Obispo down to San Diego battling it out for 3 spots to qualify for the finals at The Home Depot Center in July.
- April 30th-June 10th: CrownTown’s Nutrition Challenge III. Make sure you are logging your daily intake. Do NOT cheat, there’s only 29 days left.
20 Unbroken Russian Kettlebell swings, Red/Blue
30 Toes to bar
Run 400 meters
Mobility: CrownTown Foam Roll Sequence
Strength: 15 minutes to build up to a 1RM Shoulder Press
WOD: Complete as many rounds as possible in 12 minutes of:
75/55 pound Shoulder press, 4 reps
75/55 pound Sumo deadlift high-pull, 8 reps
75/55 pound Front squat, 12 reps
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit: For time:
50 Walking lunge steps
50 Box jumps, 24/20 inch box
25 Bench dips
50 Knees to elbows
Farmer’s carry two DB/KB to green fence & back
*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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